01/12/2013
Dairy free, low GI, sugar free
SERVES:
4
TIME:
20 minutes
DIFFICULTY:
Medium
I often have left over chicken in the fridge whether it be from a roast, some grilled tenderloins, or even some raw chicken that needs to get used up. This is a really simple and delicious dish that does just that!
This dish is really light and can be enjoyed in summer or as an easy lunch, the combination of chicken with rosemary and white beans is something that works just perfectly! Feel free to use gluten free pasta if you cannot tolerate wheat or zucchini noodles if you want to turn this dish paleo – I find that the nuttiness of the spelt flour however, adds a delicious, delicate flavour to the meal.
METHOD:
Bring a pot of water to the boil and add the pasta – cook according to packet instructions.
While your pasta is cooking, heat olive oil in a large non-stick fry pan and sauté onion, rosemary and celery for about 5 minutes until soft and translucent but not browned.
Add garlic, chicken and broccolini and cook for a further 5 minutes.
Add white beans and a about a cup of boiling water (from the pasta pot is usually best) and let all of the flavours combine – the water will create a bit of a ‘sauce’ to coat the pasta strands.
Using the back of your spoon, press down on some of the beans and squish them into the sauce to thicken it slightly.
When your pasta is cooked, strain it and add to the sauce – mix through thoroughly.
Turn off the heat and season with sea salt, cracked black pepper, lemon juice and chopped fresh parsley.
ROSEMARY CHICKEN, BROCCOLINI & WHITE BEAN PASTA
INGREDIENTS:
200g spelt spaghetti
½ onion, finely sliced
1 large celery stick, finely chopped
2 tbsp fresh rosemary sprigs
2 cloves garlic, finely chopped
1 bunch broccolini, roughly chopped
2 cups cooked chicken breast, shredded
1 x 400g tin white butter beans, strained and rinsed
½ lemon
Sea salt & cracked black pepper
½ cup fresh parsley, roughly chopped
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (152g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 369 | ||
Calories from Fat: 94 (25%) | ||
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Amt Per Serving | % DV | |
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Total Fat 10.4g | 14 % | |
Saturated Fat 2.8g | 14 % | |
Monounsaturated Fat 3.9g | ||
Polyunsanturated Fat 2.4g | ||
Cholesterol 61.6mg | 19 % | |
Sodium 211.9mg | 7 % | |
Potassium 361mg | 10 % | |
Total Carbohydrate 41.6g | 12 % | |
Dietary Fiber 2.9g | 12 % | |
Sugars, other 38.6g | ||
Protein 26.4g | 38 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 369
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