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Fusilli with Chicken, Leek, and Lemon
Acidity brightens a dish, making it more appealing if your taste buds are having trouble finding something to tempt them. This chicken and pasta combo in a light lemon sauce benefits from a generous amount of citrus.
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Acidity brightens a dish, making it more appealing if your taste buds are having trouble finding something to tempt them. This chicken and pasta combo in a light lemon sauce benefits from a generous amount of citrus.
When making a pan sauce such as this one, don’t use a nonstick pan or worry about ingredients sticking to the pan a bit during cooking (although you don’t want them to burn). The flour and bits of vegetables that adhere to the pan are incorporated into the sauce to thicken it and add flavor. The corkscrew shape of the pasta helps hold the sauce.
Season with added salt or lemon juice to taste during the final moments.
Ingredients
4 SERVINGS
- 8 ounces fusilli or other shaped pasta
- 1/4 cup flour
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper
- 1 pound boneless, skinless chicken breasts, cut into 3/4-inch pieces
- 1 to 2 tablespoons olive oil
- 1 leek, white and light green parts only, thickly sliced
- 2 garlic cloves, minced
- 1 cup homemade chicken broth or store-bought reduced-sodium broth
- 1 lemon, zested and juiced
Tip: For added calories, top sandwiches with grated Cheddar cheese or melt some on the bun before serving.
Instructions
Prepare the pasta according to the package directions for al dente (just firm). Drain and set aside.
Meanwhile, in a bowl, combine the flour and oregano and sprinkle with salt and pepper. Add the chicken and turn to coat.
In a large skillet over medium heat, add 1 tablespoon of the oil. Saute the leek for 5 minutes, or until softened. Add the garlic and sauté for 1 minute. Remove and set aside.
Add the chicken and cook for 2 to 3 minutes per side, or until lightly golden brown and cooked through, adding the remaining 1 tablespoon of oil if necessary. Remove the chicken and add to the leek.
In the same skillet, add the broth and bring to a boil for 3 to 5 minutes, or until reduced by half, stirring frequently to dislodge any bits of food that might have stuck to the bottom of the skillet.
Reduce the heat to medium-low, return the reserved chicken and leek, pasta, lemon zest, and lemon juice and sauté for 1 to 2 minutes, or until the chicken is heated through and coated with sauce. Season with salt and pepper.
Per serving
Calories: 400
Fat: 7 g
Saturated fat: 1.5 g
Cholesterol: 65 mg
Sodium: 190 mg
Carbohydrate: 50 g
Dietary fiber: 3 g
Sugars: 3 g
Protein: 32 g
Calcium: 50 mg
Potassium: 390 mg
- Excerpted from
What to Eat During Cancer Treatment
Copyright ©2018 American Cancer Society.
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