Thursday, October 15, 2009

October Fest Carnival of Super Foods

Katie from Kitchen Stewardship is hosting October Fest Carnival of Super Foods. This week, Katie is featuring recipes that contain 2 or more ingredients from the Super Foods category or the Honorable Mention category. Or recipes that focus on one specific Super Food ingredient.

I don't have a lot of healthy, super-food-type recipes at the moment, but I hope to add some to my recipe box after reading all of the posts that have been shared at the carnivals these past weeks.

I am re-posting my recipe for Pasta with Sauteed Chicken and Vegetables that I originally posted on my other blog (
My Vintage Kitchen). I'm re-posting so that you can easily see what ingredients fall in the Super Food category...I will highlight them in RED.

Pasta with Sauteed Chicken and Vegetables


  • 3/4 lb. boneless, skinless chicken breast, cut into bite-sized pieces
  • olive oil
  • garlic
  • carrots
  • red bell peppers
  • onions
  • 1-2 bags baby spinach
  • broccoli
  • Italian Seasoning
  • crushed red pepper flakes
  • 1 lb. cooked pasta (I usually use linguine or penne)


  • Saute chicken in hot oil until slightly brown.
  • Add onions, peppers, carrots, garlic, Italian Seasoning and red pepper flakes.
  • Saute until onions just start to turn translucent.
  • Add baby spinach and more garlic, oil and seasonings if needed. (I usually add more oil and seasoning with each addition.)
  • Saute until spinach is limp.
  • Stir together, add more garlic and seasonings if needed. Cook for 5-10 minutes longer.
  • Add broccoli and cover. Cook until broccoli is to desired doneness.
  • Add to hot, cooked pasta.

***Notes: I've also made this with chicken stock in place of the oil. Zucchini and mushrooms are also good added to this dish. I didn't include measurements for the veggies, I usually just wing it every time I make it. Once I subbed bacon for the chicken and it was really good!

This recipe includes 7 Super Foods!

If you decide not to add oil with each addition, or if it seems like there's not enough "sauce" to cover the pasta, then the following recipe may come in handy:

  • Saute 8 minced garlic cloves in 1.5 cups hot extra virgin olive oil until garlic is slightly golden.
  • Add crushed red pepper flakes and saute for about 30 seconds.

There are 2 Super Foods in that sauce recipe! I'm sure that if you want a really quick meal, some pasta tossed with that garlic and oil sauce would be excellent!

*****To learn more about Super Foods or cooking and eating healthy foods, visit Katie's blog at Kitchen Stewardship!*****

1 comment:

Kitchen Stewardship said...

Thanks for making super foods so simple! I don't get many chicken breasts anymore, and I miss meals like this...

I can’t believe it took me so long to get to your recipe. Thank you so much for joining the October Fest Carnival of Super Foods! This week’s theme is Un-Processed Foods, or things you could buy in the store but choose to make at home. Hope to see you back!

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