Bowties and Chicken with Creamy Pumpkin Sauce

13 55 491
Ingredients Minutes Calories
Prep Cook Servings
15 min 40 min 6
Bowties and Chicken with Creamy Pumpkin Sauce
Health Highlights

Ingredients


375 gm Pasta, whole wheat, dry (about 1 box)
1 tbsp Olive Oil, Extra Virgin
4 breast Chicken breast, boneless, skinless (cut into bite-sized pieces)
1 pinch Sea Salt (to taste)
1 dash Black pepper (to taste)
1 tbsp Olive Oil, Extra Virgin
2 cup Button mushrooms (chopped)
1 medium White onion (peeled and chopped)
1 cup Pumpkin, canned
1/2 cup Coconut milk, reduced fat
1 dash Nutmeg, ground
1/2 cup Chicken broth (stock), low sodium
1 tsp Cornstarch

Instructions


  1. Cook Pasta as per package instructions.
  2. Heat a frying pan over medium-high heat. Add oil to coat the pan, then add chicken and cook until evenly browned and no signs of pink are showing. Season with salt and pepper, then remove from heat and set aside.
  3. In a large pot, warm oil over medium-high heat. Add the mushrooms and onions and saute for about 5 minutes or until the onions are soft and translucent.
  4. Add browned chicken, pumpkin puree, coconut milk, nutmeg, and chicken broth to the pot and bring to a boil.
  5. While bringing to a boil, ladle a 1/4 cup of the pumpkin coconut sauce into a small bowl. Stir the arrowroot powder into the sauce until it dissolves, then add the mixture back into the pot.
  6. Let the sauce simmer for about ten minutes, watch the pot carefully to make sure the sauce doesn’t burn to the bottom. 
  7. Remove from heat and stir in the pasta until well coated with the sauce. Serve warm.

Notes:

Nutritional Highlight:

  • Chicken is rich in lean protein and contributes to muscle growth and repair.

Nutrition Facts

Per Portion

Calories 491
Calories from fat 113
Calories from saturated fat 34
Total Fat 12.6 g
Saturated Fat 3.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 4.7 g
Cholesterol 113 mg
Sodium 122 mg
Potassium 1041 mg
Total Carbohydrate 53 g
Dietary Fiber 7.6 g
Sugars 5.1 g
Protein 45 g

Dietary servings

Per Portion


Grain 2.4
Meat 1.7
Vegetables 1.5

Energy sources


Pygal40%463.4560086849797167.8862191059123223%371.6287560662155282.34978405812537%299.5112448643374160.0482790593745840%23%37%CarbohydratesFatProtein

Meal Type(s)

Main




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