Chicken, Broccoli, and Cherry Tomato Fusilli

Health score
28%
Chicken, Broccoli, and Cherry Tomato Fusilli
45 min.
4
887kcal

Suggestions

Ingredients

  • 4 servings pepper black freshly ground
  • 7 ounces slightly cups broccoli florets 
  • 2 tablespoons butter unsalted diced
  • 3 cups chicken broth low-sodium homemade canned
  • 0.3 teaspoon chile flakes 
  • 2 sprigs flat-leaf parsley 
  • 12 ounces spinach fusilli pasta 
  • 6 cloves garlic minced smashed
  • 1 cup grape tomatoes halved
  • 1 tablespoon kosher salt 
  • 3 tablespoons olive oil extra-virgin
  • 0.5 cup pecorino cheese grated plus more to pass
  • 2  chicken breast halves boneless skinless each 8 ounces

Equipment

  • bowl
  • frying pan
  • sauce pan
  • pot
  • slotted spoon
  • colander

Directions

  1. In a small saucepan with a tight-fitting lid, combine the chicken, broth, 1 teaspoon of the salt, smashed garlic, and parsley. Bring just to a boil, remove from the heat, and set aside, covered, until just cooked through, about 15 minutes.
  2. Remove the chicken, strain the broth. Pull the chicken into strips and put in a bowl with about 1/4 cup of the broth. Reserve the rest of the chicken broth.
  3. Bring a large pot of cold water to a boil over high heat, then salt it generously.
  4. Add the broccoli and cook until crisp-tender, about 2 minutes.
  5. Transfer broccoli with a slotted spoon to a bowl. Return the water to a boil, add the fusilli and cook, stirring occasionally until al dente to tender but not mushy, about 8 minutes.
  6. While the pasta cooks, combine the minced garlic, oil, and chile flakes in a large skillet. Cook over medium-high heat, stirring, until lightly browned and fragrant, about 2 minutes.
  7. Add the tomatoes and cook, stirring, until somewhat soft, about 1 minute.
  8. Add 1/2 cup of the broth, the remaining 2 teaspoons salt, and stir in the butter and 1/4 cup of the pecorino until incorporated. Stir in the chicken and broccoli, bring to a simmer, and remove from the heat.
  9. Drain the pasta in a colander in the sink.
  10. Transfer to a bowl and toss with the remaining 1/4 cup pecorino.
  11. Pour the sauce over the pasta, season with pepper, and toss to combine. (If the sauce around the pasta seems "tight", add a little more broth, until it loosely naps the fusilli.)
  12. Serve in large bowls and pass additional cheese at the table, if desired.

Nutrition Facts

Calories887kcal
Protein31.13%
Fat36.07%
Carbs32.8%

Properties

Glycemic Index
58.25
Glycemic Load
27.11
Inflammation Score
-8
Nutrition Score
33.863478266675%

Flavonoids

Naringenin
0.25mg
Apigenin
1.09mg
Luteolin
0.41mg
Kaempferol
3.94mg
Myricetin
0.22mg
Quercetin
1.91mg

Nutrients percent of daily need

Calories:886.82kcal
44.34%
Fat:35.05g
53.93%
Saturated Fat:11.28g
70.47%
Carbohydrates:71.74g
23.91%
Net Carbohydrates:67.1g
24.4%
Sugar:4.25g
4.72%
Cholesterol:141.09mg
47.03%
Sodium:2728.16mg
118.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:68.07g
136.15%
Selenium:103.92µg
148.45%
Vitamin K:72.94µg
69.47%
Phosphorus:660.7mg
66.07%
Vitamin C:52.1mg
63.16%
Vitamin B3:11.63mg
58.17%
Manganese:1.03mg
51.66%
Vitamin B6:1.02mg
51.13%
Zinc:6.03mg
40.23%
Vitamin B12:1.8µg
30.04%
Magnesium:110.54mg
27.63%
Potassium:916.48mg
26.19%
Vitamin A:1215.4IU
24.31%
Iron:4.09mg
22.7%
Vitamin B2:0.38mg
22.46%
Calcium:214.81mg
21.48%
Copper:0.41mg
20.36%
Vitamin E:3.04mg
20.27%
Fiber:4.64g
18.55%
Vitamin B5:1.58mg
15.81%
Folate:59.52µg
14.88%
Vitamin B1:0.18mg
11.77%
Vitamin D:0.38µg
2.52%