Ingredients
Serves 4
Prep 15 minutes
Cook 20 minutes
1 bunch broccolini (about 450g), cut into thirds (or use regular broccoli)
225g whole-wheat linguine
680g boneless, skinless chicken breasts, cut into 1-inch pieces
¼ cup all-purpose flour
½ teaspoon salt
¼ teaspoon black pepper
4 tablespoons extra-virgin olive oil
4 to 6 cloves garlic, thinly sliced
2 tablespoons capers and
1 tablespoon of the brine
¼ teaspoon red pepper flakes
2 tablespoons chopped parsley
Method
1. Bring a large pot of salted water to a boil. Add broccolini; boil 3 minutes. With slotted spoon, remove broccolini to a bowl. Add pasta to pot. Cook following package directions. Drain, reserving ½ cup of cooking water.
2. While pasta is cooking, coat chicken pieces with all-purpose flour, shaking off excess. Season with ¼ teaspoon of salt and pepper.
3. Heat 3 tablespoons of olive oil in a large skillet over medium-high heat. Add chicken and cook 3 to 4 minutes per side or until cooked through. Add garlic, capers, brine and red pepper flakes. Cook for 1 minute. Add cooked broccolini and reserved pasta water. Bring to a simmer. Add pasta and remaining ¼ teaspoon salt. Stir to combine and coat pasta with liquid.
4. Transfer to a large platter and drizzle with remaining 1 tablespoon olive oil. Sprinkle with parsley. Serve immediately.
PER SERVING
500 calories; 16 g fat (2 g sat.); 39 g protein; 55 g carbohydrate; 9 g fibre; 561 mg sodium; 66 mg cholesterol
NUTRITION NOTE
Aside from its tender texture and bright flavoured buds, broccolini is rich in many vitamins and minerals. It contains high amounts of vitamin C, potassium, iron, fibre and vitamin A.
From 'Family Circle Healthy Family Dinners', published by Wiley. To read more, check out our 2011
gift guide book reviews http://www.agfg.com.au/Blog/post/2011/11/17/2011-Christmas-Gift-Guide.aspx