Estimated Nutrition (whole recipe, rough)
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Pasta | 1 cup cooked (140g) | 220 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Capers | 1 tbsp (9g) drained | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Wheat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 bunch broccoli, cut into thirds
- 1/2 pound whole wheat linguine pasta
- 1 1/2 pounds boneless skinless chicken breast halves, cut into pieces
- 1/4 cup flour
- 1/2 tsp salt
- 1/4 tsp pepper
- 4 tbs olive oil
- 6 cloves garlic, finely sliced
- 2 tbs capers and 1 tbs brine
- 1/4 tsp red pepper flakes
- 2 tbs chopped parsley
Directions
Bring a pot of salted water to a boil.
Add broccoli, boil 3 min.
Remove broccoli to a bowl.
Add pasta to pot.
Cook following package directions.
Drain, reserving 1/2 cup cooking water.
Coat chicken pieces with flour.
Season with 1/4 tsp salt and the pepper.
Heat 3 tbs oil in skillet.
Add chicken and cook until cooked through.
Add garlic, capers, brine and pepper flakes. Cook 1 min.
Add broccoli and pasta water.
Bring to a simmer. Add pasta and remaining salt.
Stir to coat pasta with liquid.
Transfer to a platter and drizzle with remaining oil.
Sprinkle with parsley. Serve immediately.
Makes 4 servings