Ayah Rassul

So what is it about this dish? Chicken and asparagus Penne is an essential dish to add to your weekly meals. The chicken is rich in protein which can help maintain weight and reduce the risk of heart disease while the Asparagus contains potassium, an important nutrient that consists of a compound called Asparaptine, which may help improve blood flow. While consuming this meal you are not only enjoying the delightful taste but protecting yourself from further health issues such as high cholesterol and high blood pressure. So onto how this dish is made…

Ingredients

1. 1 1/2 cups uncooked whole-grain penne pasta
2. 1 cup asparagus, cut into 1-inch pieces
3. 6 ounces boneless, skinless chicken breasts, cut into 1-inch cubes
4. 2 cloves garlic, minced
5. 1 can (14.5 ounces) diced tomatoes, no salt added, including juice
6. 2 teaspoons dried basil or oregano
7. 1 ounce soft goat cheese, crumbled (about 1 tablespoon)
8. 1 tablespoon Parmesan cheese

Directions

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until
al dente (tender), 10 to 12 minute. Drain the pasta thoroughly.

• In a pot ,bring 1 inch of water to a boil. Add the asparagus. Cover and steam until
  tender-crisp, about 2 to 3 minutes.
• Spray a large nonstick frying pan with cooking spray. Add the chicken and garlic
  and saute over medium-high heat. Cook until the chicken is golden brown, about
  5 to 7 minutes. Add the tomatoes, including their juice, basil or oregano and
  simmer 1 minute more.
• In a bowl, add the cooked pasta, steamed asparagus, chicken mixture and goat
  cheese. Toss gently to mix evenly.