Photo: Mike Kenneally
Estimated Nutrition (whole recipe, rough)
586
Calories
48g
Protein
28g
Fat
36g
Carbs
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Artichoke | 1 medium (128g) | 60 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Olive | 1 large (4g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 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 tablespoon olive oil
- 2 tablespoons freshly- minced garlic
- ¼ cup roasted red peppers , julienned
- ¼ cup sun-dried tomatoes , julienned
- ¼ cup pitted Kalamata olives
- 1 artichoke heart (canned is fine), cut into 8 pieces
- ½ cup dry white wine
- ½ cup chicken broth
- ½ teaspoon dried oregano
- ½ teaspoon dried basil
- Salt to taste
- Pepper to taste
- Granulated garlic , to taste
- ½ cup fresh broccoli florets
- ½ pound linguine , cooked al dente and drained
- About ¼ cup crumbled feta cheese for garnish
- 1–2 tablespoons chopped parsley for garnish
Directions
1
Heat oil in a sauté pan over high heat.
2
Add garlic, and sauté until it just begins to brown (about 1 minute). Be careful not to burn it.
3
Stir in red peppers, sun-dried tomatoes, olives, and artichoke heart.
4
Add white wine, chicken broth, oregano and basil, and bring to a boil .
5
Season to taste with salt, pepper and granulated garlic.
6
Add broccoli and cook just until bright green and tender (1–2 minutes).
7
Add pasta and toss to combine.
8
Garnish with crumbled feta cheese and chopped parsley, and serve hot.
Recipe sourced from
wikibooks