Two Sisters, One Kitchen

Quick, healthy meals by a loving team. See what’s cooking in J & K's kitchen!

Shells with Chicken, Sun-Dried Tomatoes, and Broccoli March 3, 2011

Shells with Chicken, Sun-Dried Tomatoes, and Broccoli

Jamie says:  I’ve got quite a story for this night’s dinner…  I couldn’t seem to get a good picture of the meal.  The pictures were either washed out or blurry or the colors didn’t look right (sometimes it takes quite a few pictures to get a good one).  I asked K for some help…. She tilted the large floor lamp over the food.  I finally got a decent picture.  Bam!  The heavy, glass lamp shade came crashing down onto both of our dinners.  The lamp shade broke, both our bowls cracked, and the food was no longer safe to eat.  K was surprised how easily I brushed it off.  My Mom always said, “If things didn’t break, the house would explode.” A great life lesson: material things are replaceable.  Good thing I cooked like my Italian Grandmother and made enough to feed a small crowd.  We had plenty to eat- and even had leftovers!

Shells with Chicken, Sun-Dried Tomatoes, and Broccoli

(adapted from Mueller’s Sea Shells Con Broccoli recipe)

Ingredients:

  • 16 oz box sea shells
  • 1 head of broccoli (4 stalks)
  • 1.5 lbs boneless chicken breast
  • 1/4 cup extra virgin olive oil
  • 4 cloves garlic
  • 1 tsp dried basil
  • 1/2 Tbsp dried rosemary
  • one 3 oz package smoked sun-dried tomatoes, Julienne cut (California Sun Dry)
  • 1/4 cup white wine
  • 1 cup chicken broth
  • dash salt
  • dash pepper
  • 1 cup Parmesan cheese

Directions:

  1. Bring water to a boil in a large pot.  Add shells and cook for 10 minutes.  Meanwhile, cut stalks off broccoli and cut broccoli florets into medium-sized pieces.  After shells have cooked for ten minutes, add broccoli to the water with the shells and cook for two minutes longer.  Remove from heat and drain.
  2. Meanwhile, slice chicken into strips.  Heat olive oil in a large saute pan over medium heat and add chicken strips.  Cook for about 3 minutes, flip strips, and cook for about 3 more minutes on the other side until cooked throughout.  Meanwhile, mince garlic.  Add garlic, basil, rosemary, and sun-dried tomatoes to chicken.  Stir.  Cook for about 2 minutes.  Add wine and heat for about 1 minute.  Add broth and heat for two minutes.  Pour contents of saute pan into the large pot with the shells and broccoli, and heat over medium heat for about 5 minutes, stirring frequently.  Scoop pasta into serving bowls and top with salt, pepper, and Parmesan cheese to taste.  Serves: 4.  Enjoy!

I love the smokey flavor of the sun-dried tomatoes with the fresh broccoli and light sauce.

  • Nutrition note:  You don’t have to pour on a salt to add flavor. Smoked sun-dried tomatoes are loaded with flavor and only have 20 mg sodium per 1/2 oz serving.
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