Skillet Whole Wheat Pasta with Chicken and Chickpeas

Very Healthy
Health score
59%
Skillet Whole Wheat Pasta with Chicken and Chickpeas
45 min.
3
863kcal

Suggestions


Elevate your weeknight dinner with this delectable Skillet Whole Wheat Pasta with Chicken and Chickpeas! This dish combines wholesome ingredients into a hearty, fulfilling meal that’s sure to impress family and friends alike. Bursting with flavor, it features tender chicken breasts seared to perfection, chickpeas for added protein, and whole wheat pasta for a nutritious twist.

What’s better? This recipe is not just delicious; it’s also very healthy, boasting a respectable health score of 59. With each serving delivering around 863 calories, it strikes the perfect balance between being satisfying and nutritious. The integration of vibrant whole peeled tomatoes and fragrant fresh rosemary creates a rich and flavorful sauce that envelops the pasta, ensuring every bite is deliciously memorable.

Ready in just 45 minutes, this dish is perfect for a busy lunch or as a wholesome main course for your dinner table. Whether you’re prepping for a family gathering or simply treating yourself to a gourmet-style meal at home, this Skillet Whole Wheat Pasta will not only nourish your body but also tantalize your taste buds. Don’t forget to finish it off with a generous sprinkling of Parmesan cheese for that perfect touch of indulgence!

Ingredients

  • 15 oz garbanzo beans drained and rinsed canned
  • 28 oz canned tomatoes whole peeled canned
  • sprig rosemary leaves fresh
  • servings pepper black freshly ground
  • 1.8 cups chicken broth low sodium homemade store-bought
  • tablespoons olive oil 
  • 0.5 cup parmesan grated plus more for garnish
  • 0.3 cup shallots thinly sliced
  • 1.5 pounds chicken breast boneless skinless trimmed (3 to 4 breast halves)
  • cups farfalle pasta whole wheat

Equipment

  • bowl
  • frying pan
  • potato masher

Directions

  1. Season the chicken breasts with salt and pepper.
  2. Heat 2 tablespoons of oil in a 12-inch skillet over medium-high heat until hot.
  3. Add the chicken breasts and sear on all sides until golden-brown, 5 to 6 minutes per side. Set aside.
  4. In the same pan, heat the remaining tablespoon of olive oil over medium heat until hot.
  5. Add the shallots and a pinch of salt and cook until softened, about 2 minutes.
  6. Add the garlic and chile flakes and cook, stirring constantly, until aromatic, about 30 seconds.
  7. Add the tomatoes and allow to cook until the tomatoes soften, then break them apart with a potato masher, 3 to 4 minutes.
  8. Add the rosemary sprig to the pan. Cover, and lower the heat to maintain a gentle simmer, and allow the sauce to cook until thickened, 10 to 12 minutes. Season to taste with salt and pepper.
  9. Add the stock and bring to a simmer. Stir in the pasta, chickpeas and ½ cup grated Parmesan. Cover and cook for 5 minutes. Stir pasta, place the chicken breasts over top, pouring in any pan juices, cover, cover, and continue cooking until pasta is done and the chicken has cooked through, 5 to 7 minutes longer.
  10. Remove the rosemary sprig and discard. Slice chicken if desired.
  11. Serve the pasta in bowls, place the chicken breasts on top and finish with a generous sprinkling of Parmesan.

Nutrition Facts

Calories863kcal
Protein34.07%
Fat29.55%
Carbs36.38%

Properties

Glycemic Index
43.11
Glycemic Load
6.16
Inflammation Score
-9
Nutrition Score
45.893913113553%

Flavonoids

Naringenin
0.01mg
Apigenin
0.04mg
Luteolin
0.07mg
Kaempferol
0.03mg
Myricetin
0.08mg
Quercetin
1.32mg

Nutrients percent of daily need

Calories:862.68kcal
43.13%
Fat:28.98g
44.58%
Saturated Fat:6.7g
41.85%
Carbohydrates:80.3g
26.77%
Net Carbohydrates:70.75g
25.73%
Sugar:8.16g
9.07%
Cholesterol:156.48mg
52.16%
Sodium:1351.29mg
58.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:75.18g
150.36%
Selenium:123.47µg
176.38%
Manganese:3.3mg
165.21%
Vitamin B3:30.77mg
153.87%
Vitamin B6:2.89mg
144.7%
Phosphorus:963.72mg
96.37%
Magnesium:225.2mg
56.3%
Potassium:1870.97mg
53.46%
Vitamin B5:4.69mg
46.93%
Iron:8.08mg
44.89%
Vitamin B1:0.62mg
41.39%
Copper:0.83mg
41.37%
Fiber:9.54g
38.18%
Calcium:377.8mg
37.78%
Vitamin C:29.06mg
35.22%
Vitamin B2:0.58mg
34.13%
Zinc:4.76mg
31.75%
Vitamin E:4.29mg
28.61%
Folate:107.8µg
26.95%
Vitamin K:17.16µg
16.34%
Vitamin B12:0.79µg
13.19%
Vitamin A:531.35IU
10.63%
Vitamin D:0.31µg
2.07%