Rosemary Chicken, Broccolini & White Bean Pasta
Dairy free, low GI, sugar free. SERVES: 4. TIME: 20 minutes. DIFFICULTY: Medium. I often have leftover 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 flavor to the meal.
Dairy free, low GI, sugar free. SERVES: 4. TIME: 20 minutes. DIFFICULTY: Medium. I often have leftover 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 flavor to the meal.
- 200 grams spaghetti
- 2 cloves garlic finely chopped
- salt & pepper
- 1/2 lemon
- 2 cups cooked chicken shredded
- 1/2 onion finely sliced
- 1 large celery stick finely chopped
- 2 tablespoons fresh rosemary
- 1 bunch broccolini roughly chopped
- 400 grams white butter beans drained and rinsed
- 1/2 cup parsley roughly chopped
- Carbohydrate 41.5828000004367 g
- Cholesterol 61.6 mg
- Fat 10.4358600000374 g
- Fiber 2.94460000194976 g
- Protein 26.3545850001895 g
- Saturated Fat 2.83003800000097 g
- Serving Size 1 1 Serving (152g)
- Sodium 211.863500003821 mg
- Sugar 38.638199998487 g
- Trans Fat 1.34262850000516 g
- Calories 369 calories
Step-by-step
- 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.
The Rosemary Base
Fresh rosemary requires sufficient oil and heat to release its fat-soluble aromatics without burning. Sautéing the chopped needles alongside onion and celery for five minutes in a non-stick pan softens the fibrous plant walls. Mince the rosemary finely to prevent woody textures from dominating the sauce.Starchy Emulsions
Pasta cooking water contains gelatinized starches that act as a binder. Ladling a full cup of this starchy liquid into the pan transforms the drained beans and rendered pan juices into an emulsion. Crushing a portion of the white butter beans with a spoon releases their internal starches, thickening the sauce so it clings to spaghetti strands rather than pooling at the base of the bowl.Adaptability and Swaps
Spelt spaghetti provides a nutty flavor profile, but standard durum wheat pasta or gluten-free alternatives function identically. Cook dried spelt pasta in boiling salted water for eight to ten minutes, checking for al dente resistance. Swap shredded roast chicken for leftover grilled breast meat or canned tuna without altering the structural timing of the dish.
