Wednesday, October 23, 2019

Celebrate World Pasta Day with this Healthy Bowl

Make it easy to create a healthy meal by combining whole grain pasta with chicken (protein), broccoli (vegetable) and cheese (dairy). In this dish, chicken broth drained from the pasta is combined with shredded cheese (stirring to melt), then mixed with baked chicken and steamed broccoli. What makes this even better? The base recipe: Lemon Pepper Pasta.

Pasta Flour Mix

1 part unbleached all-purpose flour
1 part whole wheat flour
1 part Kamut flour
1 part semolina flour

I grind the whole wheat berries and Kamut grain in my counter top flour mill.

Lemon Pepper Egg Pasta

(3-4 servings)

Beat egg in a small measuring cup.  Mix into flour, salt and pepper for about 30 seconds.  Add juice. Form the dough into a ball.
1 egg
3/4 cup flour mix
1/4 teaspoon salt
2/3 teaspoon black pepper
Zest from 1 lemon
Juice from 1 lemon

Divide dough in half. Roll to desired thickness. Cut in desired shapes. Place noodles on parchment lined baking sheet. At this point, I bake mine on the dehydrating function of my oven (or in a 150 F. oven) for 30 minutes.

Broccoli Chicken & Cheese Pasta

(Serves 4)

Cook noodles in boiling chicken broth for 5 minutes.  Drain, reserving broth.
2 cups low sodium chicken broth

Return 1 cup of drained chicken broth to pot.  Stir in cheeses until melted.
1 cup drained chicken broth
1 cup shredded aged cheddar
1/4 cup shredded Parmigiano cheese

Add broccoli and chicken.  Heat to 165 F.
1 cup steamed broccoli flowers
2 baked chicken breasts, sliced thin



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