Roasted Chicken with Pesto Gemelli and Roasted Asparagus

Preparation time: 10 minutes	4 servings
Cooking time: 10 minutes	439 calories per serving, 26% from fat
RealAge effect if eaten 12 times a year:	RealAge-effect ingredients:
With a generous serving of heart-healthy monounsaturated fats, this dinner will make your RealAge 2.5 days younger.	Whole-grain pasta, asparagus, olive oil, tomatoes (healthy protein, healthy fats, potassium, lycopene)

ingredients

8 ounces whole-grain pesto gemelli pasta, such as Eden brand

12 ounces boneless, skinless chicken thighs

1 tablespoon olive oil

2 teaspoons dried herbes d’ Provence or fines herbes

1 bunch (about 14 ounces) asparagus spears, cut into 1-inch pieces

½ cup low-salt chicken broth

¼ cup prepared reduced-fat basil pesto, such as Contadina Buitoni brand

1 teaspoon salt

½ teaspoon freshly ground black pepper

Optional toppings: chopped fresh basil or parsley, grated Asiago cheese, and toasted pine nuts

preparation

Heat broiler. Cook pasta according to package directions. Meanwhile, cut chicken into 1-inch chunks; toss with oil and dried herbs and spread out on a nonstick jelly-roll pan. Broil 5 to 6 inches from heat for 6 minutes. Add asparagus to chicken, stirring to coat lightly with oil. Continue broiling 4 minutes or until chicken is cooked through and asparagus is crisp-tender.

Transfer cooked pasta to a colander to drain. Add broth, pesto, salt, and pepper to pot; mix well. Add pasta and chicken mixture; toss well and transfer to shallow pasta bowls; top with basil, cheese, and pine nuts, if desired.

substitutions: Mediterranean or Greek leaf oregano may replace the herbes d’ Provence; the flavor will be sharper and a little more aggressive. Pasta that is not flavored can also be used, but I suggest cooking it al dente and using a little more pesto, so the pasta can soak up the flavor.

tips: If you prefer, the chicken may be baked in a 450-degree oven for 8 minutes and the asparagus added to cook for another 6 to 8 or until the chicken is cooked through. Don’t be put off by the oil in this dish: three-fourths is monounsaturated fat and healthy for the heart. Tossing the chicken with the dried herbs and then offering a blast of hot dry heat is a nice way to maximize the flavor—just toasty enough to boost it, but not enough to burn it.

nutritional analysis

Total fat (g) 12.5	Sodium (mg) 808	Vitamin A (RE) 102
Fat calories (kc) 112	Calcium (mg) 40	Beta-carotene (RE) 92
Cholesterol (mg) 98.8	Magnesium (mg) 50	Vitamin C (mg) 27
Saturated fat (g) 2.6	Zinc (mg) 3.3	Vitamin E (mg) 2.9
Polyunsaturated fat (g) 2.4	Selenium (mcg) 16	Thiamin B1 (mg) 0.3
Monounsaturated fat (g) 5.2	Potassium (mg) 554	Riboflavin B2 (mg) 0.4
Fiber (g) 1.8	Flavonoids (mg) 0	Niacin B3 (mg) 7.4
Carbohydrates (g) 18.7	Lycopene (mg) 0	Vitamin B6 (mg) 0.5
Sugar (g) 1.6	Fish (oz) 0	Folic acid (mcg) 109
Protein (g) 29	Nuts (oz) 0	Vitamin B12 (mcg) 0.4