Spaghetti with Chicken, Feta & Olives
Whole-grain pasta is a good source of fibre, and olives are a Med diet staple that’s high in antioxidants.
Best Health magazine, October 2014; Image by Jodi Pudge
| Servings |
| 6servings |
| Servings |
| 6servings |
Ingredients
- 12 plum or Roma tomatoes
- 2 sweet yellow peppers
- 2 tbsp extra virgin olive oil divided
- 1 small bunch rapini (thick ends discarded), cut into 2-in. lengths
- 2 boneless skinless chicken breasts (total 500 g), diagonally sliced
- 1/2 cup dry white wine
- 1 pkg whole-grain spaghetti
- 1/2 cup kalamata black olives rinsed
- 1 tbsp fresh rosemary finely chopped
- 1/4 tsp red chili flakes
- salt and ground black pepper to taste
- 1 cup light feta cheese crumbled
Servings: servings
Units:
|
Ingredients
Servings: servings
Units:
|
Instructions
- Cut each tomato into eight wedges; set aside. Halve peppers and remove seeds; cut into strips, then cut strips diagonally in half. In a bowl, toss tomatoes and peppers with half of the oil; spread on a parchment paper-lined baking sheet. Roast vegetables in 425°F oven until starting to brown, about 45 minutes.
- Meanwhile, in a pot of boiling salted water, cook rapini until tender, three to four minutes. Drain; rinse in cold water. Squeeze out excess water and set aside.
- In a large skillet, heat remaining oil over medium-high; cook chicken until golden brown and cooked through. Add wine, and boil until the liquid is reduced by half. Scrape into a bowl; set aside.
- Meanwhile, cook pasta in a large pot of boiling salted water according to package directions. Reserving half a mug of the cooking water, drain pasta and return to pot over medium-high heat. Add chicken and the vegetable mixture. Add rapini, olives, rosemary, chili flakes, salt and pepper, stirring to coat. Add reserved water and half of feta; toss until liquid clings to pasta to form a sauce. Sprinkle remaining feta on top.
Recipe Notes
Per serving: 364 calories, 29 g pro- tein, 14 g fat (2 g saturÂated fat), 21 g carbohydrates, 5 g fibre, 4 g sugars, 57 mg cholesterol, 649 mg sodium*
* Reduce sodium by using fewer olives and less feta cheese.
