Fiore With Broccoli Rabe, Chicken, and Pecorino Cheese

Health score
52%
Fiore With Broccoli Rabe, Chicken, and Pecorino Cheese
30 min.
4
425kcal

Suggestions

Ingredients

  • 0.8 teaspoon pepper black divided freshly ground
  • pound broccoli rabe cut into 2-inch pieces ( 4 cups)
  • ounces chicken cutlets cut into 1-inch chunks
  • teaspoon pepper red crushed
  • ounces fusilli pasta uncooked
  •  garlic cloves thinly sliced
  •  leek rinsed sliced into half moons
  • cup chicken stock see low-sodium
  • tablespoon freshly marjoram chopped
  • tablespoons olive oil 
  • 0.3 cup pecorino romano cheese freshly grated
  • 0.8 teaspoon salt divided

Equipment

  • frying pan
  • pot
  • slotted spoon

Directions

  1. Bring a pot of water to a boil. Immerse broccoli rabe in water 1 minute or until bright green.
  2. Remove with slotted spoon; place in a towel to keep warm. Cover pot; bring water back to a boil.
  3. Add pasta, and cook 12 minutes or until al dente. Meanwhile, heat a large nonstick skillet over medium-high heat; add olive oil, garlic, and leek. Cook 23 minutes or until just golden brown. Season chicken with 1/4 teaspoon each salt and pepper. Raise heat to high, and add chicken. Cook 23 minutes or until well-browned.
  4. Add broccoli rabe, chicken stock, crushed red pepper, and remaining salt and pepper. Cook chicken and vegetables 6 minutes or until tender and liquid has reduced by half.
  5. Drain pasta; transfer to serving dish. Top pasta with sauce; add cheese and marjoram, and toss to combine.

Nutrition Facts

Calories425kcal
Protein25.6%
Fat26.51%
Carbs47.89%

Properties

Glycemic Index
48.75
Glycemic Load
18.36
Inflammation Score
-10
Nutrition Score
31.923912989057%

Flavonoids

Apigenin
0.02mg
Luteolin
0.01mg
Kaempferol
0.6mg
Myricetin
0.1mg
Quercetin
2.62mg

Nutrients percent of daily need

Calories:425.26kcal
21.26%
Fat:12.68g
19.51%
Saturated Fat:3.1g
19.39%
Carbohydrates:51.52g
17.17%
Net Carbohydrates:45.71g
16.62%
Sugar:3.04g
3.38%
Cholesterol:44.95mg
14.98%
Sodium:674.08mg
29.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.55g
55.1%
Vitamin K:273.34µg
260.32%
Selenium:57.11µg
81.59%
Vitamin A:3586.71IU
71.73%
Manganese:1.22mg
60.99%
Vitamin B3:9.27mg
46.34%
Vitamin B6:0.82mg
40.93%
Phosphorus:406.04mg
40.6%
Vitamin C:27.45mg
33.28%
Folate:123.08µg
30.77%
Calcium:260.4mg
26.04%
Iron:4.66mg
25.88%
Fiber:5.81g
23.24%
Vitamin E:3.44mg
22.96%
Magnesium:83.85mg
20.96%
Vitamin B1:0.3mg
19.77%
Potassium:690.98mg
19.74%
Vitamin B2:0.3mg
17.79%
Zinc:2.38mg
15.88%
Copper:0.31mg
15.55%
Vitamin B5:1.51mg
15.12%
Vitamin B12:0.27µg
4.43%
Source:My Recipes