Curried Vegetable Bowtie Pasta with Chicken or Steak

10-15m
Prep Time

15-20m
Cook Time

25m
Ready In

"This is a very healthy dish and was originally based on a recipe from Prevention Magazine. After a few tweaks, I came up with a dish I really enjoyed. And considering, I am not the biggest curry fan, I really found myself enjoying this dish. Both chicken and steak are equally as good in this recipe and are marinated and served sliced over the pasta (family style). Also, using the 'healthy blend' blend pasta or even a rice or tofu pasta can also be an option. Note: Cooking time does not include marinating time."

Original is 4 servings

Metric US

I've Tried It

Nutritional

Serving Size: 1 (417.9 g)
Calories 860.2
Total Fat - 25.4 g
Saturated Fat - 10.8 g
Cholesterol - 76.2 mg
Sodium - 238 mg
Total Carbohydrate - 127.5 g
Dietary Fiber - 8.5 g
Sugars - 63.1 g
Protein - 31.4 g
Calcium - 173.8 mg
Iron - 3.8 mg
Vitamin C - 64.3 mg
Thiamin - 0.4 mg

Step 1

NOTE: This all takes approximately the same cooking time, so make sure that everything is ready to go.

Step 2

Chicken or Steak ... Brush or rub the olive oil over the steak and chicken. Then sprinkle on the seasoning and garlic and rub the spices in well on all sides. Transfer to a dish and cover with plastic wrap to marinate. One (1) hour up to 8 hours (or all day; I would NOT go over night).

Step 3

Yogurt Sauce ... Mix the yogurt with the curry, cumin and red pepper flakes and refrigerate until ready to use.

Step 4

Grilling ... You want to start the chicken or steak first, as it will need to rest after it is done cooking. I prefer to use an outdoor grill, but an indoor grill pan or griddle will work just as fine. Even a saute pan will work fine if that is all you have. First, make sure that your chicken or steak are at room temperature and season with salt and pepper. Then, spray or oil your pan with olive oil and cook until done. Obviously, depending on what you are grilling, and the type of cut you are using, cooking times will vary. Once the chicken or steak are done to your liking, transfer to a platter and cover with foil to rest and keep warm until ready to serve.

Step 5

Pasta ... As the chicken or steak cooks; bring the pasta water (salted well) up to a boil and cook according to pkg directions. I prefer a bow tie, or orecchiette type of pasta, but you can use what you have on hand. A spaghetti or linguini pasta does not work as well with this dish. Once the pasta is done, drain - reserving 1 cup of the pasta water - and return the pasta to the pot off the heat and covered to keep warm.

Step 6

Vegetables and Broth ... Also, as the chicken or steak and pasta cook - you want to cook your vegetables and broth. Add the cauliflower to a saute pan along with the broth and bring to a boil. Cook until tender, but still lightly crisp, around 7 minutes (this cooks much quicker using a saute pan vs a pot). Then add in the red pepper and onions and cook another 3-4 minutes until the cauliflower, peppers, and onions are tender.

Step 7

Finish ... Add the cauliflower broth to the pasta, along with the peas, scallions, yogurt sauce and mix well. Toss in the cilantro and season well with salt and pepper. If you like your pasta a bit 'saucier,' add a bit of the reserved pasta water - that is a personal choice.

Step 8

Note: I mentioned cilantro ... I understand many of you may not be cilantro fans. Try cutting the cilantro in half with fresh mint; you may find that you like it. Or you can use parsley if you prefer; the taste however will be a bit different.

Step 9

Serve ... Slice your chicken or steak and top the pasta - served family style. I like to use a large bowl or platter. Garnish with extra cilantro or parsley if you like. A fresh green salad is the perfect side for this dish. ENJOY!!