Pasta Shells with Chicken and Brussels Sprouts - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Here's a homey pasta dish with chicken and vegetables enveloped in a creamy Parmesan sauce.
Ingredients
- 2 tbsp. Cooking oil
- 3 tbsp. butter
- 4 boneless
- 1 tsp. salt
- 1/2 tsp. fresh-ground black pepper
- 1/2 red onion
- 2 cloves garlic
- 3/4 lb. fresh Brussels sprouts (or one 10-ounce package frozen)
- 1 c. canned low-sodium chicken broth or homemade stock
- .13 tsp. dried red-pepper flakes
- 1 1/2 tsp. lemon juice
- 1/4 c. chopped fresh parsley
- 1/3 c. grated Parmesan cheese
- 1/2 lb. medium pasta shells
Instructions
- In a large nonstick frying pan, heat 1 tablespoon each of the oil and the butter over moderate heat. Season the chicken with 1/4 teaspoon each of the salt and pepper. Cook the breasts until browned and just done, 4 to 5 minutes per side. Remove the chicken from the pan and let it rest for 5 minutes. Cut into small pieces.
- In the same pan, heat the remaining 1 tablespoon oil over moderately low heat. Add the red onion and cook, stirring occasionally, until starting to soften, about 3 minutes. Stir in the garlic, Brussels sprouts, broth and red-pepper flakes. Bring to a simmer and cook,covered, until the Brussels sprouts are just done, about 5 minutes. Add the chicken, lemon juice, parsley, Parmesan, and the remaining 2 tablespoons butter, 3/4 teaspoon salt and 1/4 teaspoon pepper. Remove from the heat.
- In a large pot of boiling, salted water, cook the pasta until just done, about 10 minutes. Drain and toss with the sauce.
- Wine Recommendation: A crisp white wine such as a chardonnay-based Chablis from France matches up nicely with the acidity of the lemon juice in the sauce.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
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