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A French bistro dish adapted for the DASH diet, with chicken and whole wheat pasta, low in sodium and rich in potassium, magnesium, and calcium.
🥕 Ingredientes
- 300g chicken breast, cut into pieces
- 200g whole wheat pasta (e.g., whole wheat penne)
- 1 medium onion, sliced
- 2 cloves garlic, chopped
- 1 carrot, cut into rounds
- 1 zucchini, diced
- 2 tomatoes, diced
- 1 tablespoon extra virgin olive oil
- 1 teaspoon Herbes de Provence
- 1/2 teaspoon ground black pepper
- 1 liter unsalted vegetable broth
- 50g fresh spinach
- 30g fresh goat cheese (optional, for calcium)
- Juice of 1/2 lemon
- Fresh chopped parsley for garnish
🔥 Preparación
- Cook the whole wheat pasta according to package instructions in boiling water without salt, then drain and set aside.
- In a large skillet, heat the olive oil over medium heat. Add the onion and garlic, and sauté for 3 minutes until tender.
- Add the chicken pieces and cook for 5-7 minutes until golden and cooked through.
- Incorporate the carrot, zucchini, and tomatoes. Cook for an additional 5 minutes.
- Pour in the unsalted vegetable broth, add the Herbes de Provence and pepper. Bring to a boil, then reduce heat and simmer for 10 minutes.
- Add the spinach and lemon juice, and cook for 2 minutes until the spinach is wilted.
- Mix the cooked pasta with the chicken and vegetable mixture. If desired, incorporate the fresh goat cheese for more calcium.
- Garnish with fresh chopped parsley and serve hot.
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