Chicken & Vegetable Penne with Parsley-Walnut Pesto

4.4

(19)

19 Reviews

Homemade pesto may seem daunting, but in this quick pasta recipe you can make a simple sauce in minutes while the pasta water comes to a boil. You can substitute frozen green beans and cauliflower for fresh; in Step 4, cook the frozen vegetables according to package directions before tossing with the pasta and pesto.

Patsy Jamieson

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

20 mins

Additional Time:

10 mins

Total Time:

30 mins

Servings:

Yield:

8 cups

Nutrition Profile:

Diabetes-Friendly Healthy Pregnancy Healthy Aging Healthy Immunity Low-Sodium Low Added Sugar High-Blood Pressure Soy-Free High-Fiber Heart-Healthy High-Protein Egg-Free Low-Calorie

Jump to Nutrition Facts

Ingredients

¾ cup chopped walnuts
1 cup lightly packed parsley leaves
2 cloves garlic, crushed and peeled
½ teaspoon plus 1/8 teaspoon salt
⅛ teaspoon ground pepper
2 tablespoons olive oil
⅓ cup grated Parmesan cheese
1 ½ cups shredded or sliced cooked skinless chicken breast (8 oz.)
6 ounces whole-wheat penne or fusilli pasta (1 3/4 cups)
8 ounces green beans, trimmed and halved crosswise (2 cups)
2 cups cauliflower florets (8 oz.)

Directions

Bring a large pot of water to a boil.
Place walnuts in a small bowl and microwave on High until fragrant and lightly toasted, 2 to 2 1/2 minutes. (Alternatively, toast the walnuts in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 3 minutes.) Transfer to a plate and let cool. Set 1/4 cup aside for topping.
Combine the remaining 1/2 cup walnuts, parsley, garlic, salt, and pepper in a food processor. Process until the nuts are ground. With the motor running, gradually add oil through the feed tube. Add Parmesan and pulse until mixed in. Scrape the pesto into a large bowl. Add chicken.
Meanwhile, cook pasta in the boiling water for 4 minutes. Add green beans and cauliflower; cover and cook until the pasta is al dente (almost tender) and the vegetables are tender, 5 to 7 minutes more. Before draining, scoop out 3/4 cup of the cooking water and stir it into the pesto-chicken mixture to warm it slightly. Drain the pasta and vegetables and add to the pesto-chicken mixture. Toss to coat well. Divide among 4 pasta bowls and top each serving with 1 Tbsp. of the reserved walnuts.

Originally appeared: Diabetic Living Magazine, Spring 2019

Nutrition Facts (per serving)

514	Calories
27g	Fat
43g	Carbs
31g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 2 cups
Calories 514
% Daily Value *
Total Carbohydrate 43g	16%
Dietary Fiber 9g	31%
Total Sugars 5g
Protein 31g	63%
Total Fat 27g	34%
Saturated Fat 4g	21%
Cholesterol 54mg	18%
Vitamin A 1736IU	35%
Vitamin C 55mg	61%
Folate 127mcg	32%
Sodium 557mg	24%
Calcium 156mg	12%
Iron 5mg	26%
Magnesium 138mg	33%
Potassium 817mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Chicken & Vegetable Penne with Parsley-Walnut Pesto

Ingredients

Directions

Nutrition Facts (per serving)

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