Chicken and Chickpea Broccoli Noodle Pasta
Try this Chicken and Chickpea Broccoli Noodle Pasta recipe, or contribute your own.
Try this Chicken and Chickpea Broccoli Noodle Pasta recipe, or contribute your own.
- 1 tablespoon lemon juice
- salt and pepper to taste
- 1 tablespoons olive oil
- for the dressing:
- 1 small garlic clove minced
- 2 tablespoons basil chopped
- .5 tablespoon extra virgin olive oil
- 1/2 cup canned chickpeas drained and rinsed
- 1/2 cup thinly sliced leeks
- 1/3 cup feta
- 1 tablespoons red wine vinegar
- 1 boneless chicken breast (about .75 lb)
- 1/4 easpoon dried oregano flakes
- 2 broccoli stems blade c
- 1/2 up cooked green peas
- 1/2 shallot, chopped
- Carbohydrate 9.73284380520413 g
- Cholesterol 14.8333333333333 mg
- Fat 6.18292000049392 g
- Fiber 1.68796670173637 g
- Protein 4.31741666675044 g
- Saturated Fat 2.84008150006735 g
- Serving Size 1 1 Serving (65g)
- Sodium 347.219413151781 mg
- Sugar 8.04487710346776 g
- Trans Fat 0.344030333348586 g
- Calories 111 calories
Step-by-step
- Place a large skillet over medium heat and add in the olive oil.
- Meanwhile, season chicken with salt, pepper and oregano on both sides.
- Once oil is shimmering, add in the chicken and cook until no longer pink.
- Set aside.
- Place a medium pot filled halfway with water over high heat and bring to a boil.
- Once boiling, add in the broccoli noodles and peas and cook for 2-3 minutes or until the broccoli noodles are softened and cooked to al dente and the peas are bright green.
- Drain and set aside.
- While broccoli noodles are chilling, place all of the ingredients for the feta dressing into a food processor and pulse until creamy.
- Place the broccoli noodles, chickpeas, peas, leeks and dressing in a large bowl and toss to combine.
- Serve immediately.
Standard grain-based pasta dishes rely on heavy starches for bulk, whereas this preparation utilizes broccoli noodles and chickpeas to drastically alter both the textural framework and the nutritional density of the meal. Balancing multiple components requires deliberate kitchen sequencing, ensuring that proteins sear correctly while delicate vegetables blanch without losing structural integrity. Cooking boneless chicken breast over medium heat until no longer pink prevents moisture loss, while plunging green peas and broccoli noodles into boiling water for strictly two to three minutes preserves their vibrant green pigmentation and achieves an al dente bite.
Adapting this composition for distinct dietary requirements involves targeted substitutions rather than total reconstruction. Removing the feta cheese eliminates dairy entirely while preserving the creamy emulsion achieved by pulsing the dressing ingredients in a food processor. Substituting canned white beans for chickpeas alters the starch profile minimally, provided the legumes are thoroughly rinsed to remove excess sodium.
