Citrusy Chicken and Broccoli Bow Ties
This delightful dish combines tender bow tie pasta with succulent chicken and vibrant broccoli, all enveloped in a zesty orange and mustard sauce. Perfect for a wholesome weeknight dinner, this low-fat recipe packs a punch of flavor while being kind on the waistline. Inspired by my journey to discover healthy and delicious meals, this recipe was originally featured in the July 2007 issue of BBC Good Food Magazine. You'll love how the brightness of the orange contrasts with the nuttiness of almonds, creating a dish that is as appealing to the eye as it is to the palate.
4
Servings
175
Calories
8
Ingredients
Ingredients
bow tie pasta
12 ounces (uncooked)
broccoli
10 ounces (cut into small florets)
olive oil
1 tablespoon (for frying)
boneless skinless chicken breasts
2 large (cut into bite-sized chunks)
garlic cloves
2 (crushed)
coarse grain mustard
2 tablespoons (for sauce)
orange
1 large (juiced)
sliced almonds
1 ounce (for garnish)
Instructions
1
Bring a large pot of salted water to a boil. Add the bow tie pasta and cook according to package instructions until al dente.
2
Three minutes before the pasta is done, add the broccoli florets to the pot and continue to boil until both the pasta and broccoli are tender.
3
Meanwhile, heat the olive oil in a large frying pan or wok over medium heat. Once hot, add the chicken pieces and sauté, stirring occasionally, until they are cooked through and golden brown, about 8 to 10 minutes.
4
During the last 2 minutes of cooking the chicken, add the crushed garlic cloves to the pan and sauté until fragrant.
5
In a small bowl, combine the coarse grain mustard and the juice of the orange and mix well.
6
Pour the orange mustard mixture over the cooked chicken and let it simmer gently for 1 to 2 minutes to meld the flavors.
7
Once the pasta and broccoli are cooked, drain them, reserving 2 tablespoons of the pasta water.
8
Toss the drained pasta and broccoli with the chicken and sauce in the frying pan, ensuring everything is evenly coated.
9
Add the reserved pasta water and sliced almonds, mixing well to combine.
10
Season with salt and pepper to taste, serve hot, and enjoy!
Nutrition Information
3.75g
Fat
22.5g
Carbs
10g
Protein
2g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Citrusy Chicken and Broccoli Bow Ties?
It is a wholesome weeknight dinner combining tender bow tie pasta, succulent chicken, and vibrant broccoli in a zesty orange and mustard sauce.
How many servings does this recipe yield?
This recipe makes 4 servings.
How many calories are in a single serving?
There are 175 calories per serving.
What is the fat content of this dish?
This recipe contains 3.75g of fat per serving.
How much protein is in each serving?
Each serving provides 10g of protein.
How many grams of carbohydrates are in a serving?
There are 22.5g of carbohydrates per serving.
What kind of pasta is required for this recipe?
The recipe calls for 12 ounces of uncooked bow tie pasta.
How should the broccoli be prepared?
You should use 10 ounces of broccoli cut into small florets.
When do I add the broccoli to the cooking process?
Add the broccoli florets to the boiling pasta water three minutes before the pasta is finished cooking.
What type of chicken should be used?
The recipe uses 2 large boneless skinless chicken breasts cut into bite-sized chunks.
How long does it take to cook the chicken?
The chicken pieces should be sautéed for about 8 to 10 minutes until cooked through and golden brown.
What ingredients make up the sauce?
The sauce is a mixture of 2 tablespoons of coarse grain mustard and the juice of 1 large orange.
Are there any nuts in this recipe?
Yes, the recipe includes 1 ounce of sliced almonds used for garnish.
When should I add the garlic?
Add the 2 crushed garlic cloves during the last 2 minutes of sautéing the chicken.
What is the purpose of reserving pasta water?
Reserving 2 tablespoons of pasta water helps to emulsify the sauce and evenly coat the pasta and broccoli.
What was the original source of this recipe?
This recipe was originally featured in the July 2007 issue of BBC Good Food Magazine.
Is this recipe considered healthy?
Yes, it is described as a healthy, low-fat dish that is kind on the waistline.
How much fiber does this dish provide?
Each serving contains 2g of fiber.
What oil is recommended for frying?
The recipe suggests using 1 tablespoon of olive oil.
What is the primary flavor profile of this meal?
The flavor is zesty and bright due to the combination of orange juice and coarse grain mustard.
Is there any information on sodium or cholesterol?
No, the sodium and cholesterol values are not specified in the nutritional data provided.
How many ingredients are needed in total?
The recipe requires 8 primary ingredients.
What category does this recipe fall under?
This recipe is categorized under Oranges.
What are the key tags associated with this dish?
Key tags include chicken, pasta, low-fat, zesty, healthy, orange, broccoli, and almonds.
Can I serve this dish cold?
The instructions recommend serving the dish hot immediately after mixing.
How do I ensure the pasta is al dente?
Follow the specific package instructions for the bow tie pasta and check it frequently near the end of the cooking time.
What is the preparation method for the orange?
The orange should be juiced to create the base for the mustard sauce.
How do you finish the dish before serving?
Toss the drained pasta and broccoli with the chicken and sauce, add reserved water and almonds, and season with salt and pepper.
How much garlic is used?
The recipe uses 2 crushed garlic cloves.
Is this a quick meal to prepare?
Yes, with short boiling and sautéing times, it is designed as a convenient weeknight dinner.