This recipe is a well-balanced mix of healthy nutrients and flavors.
It is great for your body and your heart!
Yield � 4 - 6 servings
1 lb. Penne Pasta (imported from Italy is the best)
12 oz. Chicken Breasts, boneless and skinless, cut into strips
4 Cloves of Garlic, Minced
4 oz. Yellow Onion, Small Dice
4 Sprigs of Fresh Basil, chopped (or 1 tsp. Of Dry Basil)
12 Sprigs of Fresh Oregano (or ½ tsp. Of Dry Oregano)
½ t. Red Chile Flakes (optional)
1 lb. Mushrooms, sliced (button, portabella or shitake)
1 lb. Fresh Broccoli, cut into flowerettes
14 oz. Crushed Tomatoes (or tomato sauce)
2 oz. Parmesan or Romano Cheese, grated
Olive Oil, as needed
2 oz. Red Wine (Cabernet or Merlot)
Salt & Pepper, As Needed
Place a large pot on the stove and bring to a boil 1 gallon of water, add a pinch of salt.
For the sauce, heat a medium saucepan until hot, add a few Tablespoons of olive oil, add garlic and stir. As soon as the garlic browns, add onions and continue to cook, add sliced mushrooms and let brown, add the red wine and let reduce a minute. Add crushed tomatoes and herbs and let simmer for at least 10 minutes. Taste and adjust salt & pepper.
Add the pasta to the boiling water and cook Al Dente� (to the tooth, slightly under done). Place the broccoli flowerettes in the water with the past for about a minute. Cool the pasta and broccoli in a colander under cold water, drain. Heat a large sauté pan until very hot, add olive oil and chicken strips, sprinkle with salt and pepper, cook until browned, toss in the pasta and the sauce! Serve in large pasta bowls with the cheese sprinkled on top. A sprig of fresh herb makes a perfect garnish.
More healthy foods are at the Mediterranean Food Pyramid !
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