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Fusilli Mediterranean Recipe

A fresh, colorful, healthy, and easy pasta dish.

A well-balanced fusilli Mediterranean recipe with chicken can provide a variety of nutrients and health benefits, including improved heart health, better digestion, and support for overall well-being.


Creative Cooking for the Health-Conscious Gourmet

 

fusilli Mediterranean recipe

Fusilli Mediterranean Recipe

This Mediterranean fusilli recipe with chicken offers a healthy meal choice. The lean chicken provides essential protein for muscle repair and overall health. Whole grain fusilli adds complex carbohydrates, fiber, and vital nutrients like B vitamins and iron, promoting digestion and stable blood sugar levels. Infused with garlic, thyme, and other herbs, it not only enhances flavor but also offers anti-inflammatory and antimicrobial benefits. With nutrient-rich vegetables and heart-healthy olive oil, it's a delicious and nutritious option for any mealtime.


Ingredients:

  • 4 oz boneless skinless chicken breast, cubed

  • ¾ cup low sodium marinated artichokes

  • 1 cup fresh tricolor mini sweet  peppers, sliced

  • 1 garlic clove, finely chopped

  • ½ tsp dried thyme

  • 8 Kalamata olives

  • 2 cups cooked fusilli

  • 1 cup baby spinach

  • 2 Tbsp Parmesan

  • salt and extra to taste


Directions:

  1. Preheat oven to 400°F

  2. In a large bowl, toss potatoes with olive oil and salt. Let stand for 3 or 4 minutes to allow some oil to settle in the bottom of the bowl.

  3. Spoon potatoes into a 9 X 15” shallow baking pan (leaving some oil in the bowl) and arrange cut side down. Roast for 15 minutes until they begin to brown. Turn potatoes over and roast for another 5 to 10 minutes. Remove pan from oven.

  4. Trim asparagus spears and cut into 1-inch-long pieces. Place in the bowl with the remaining oil and salt. Add garlic, lemon zest and tarragon and toss to coat.

  5. Add asparagus mixture to the pan with the potatoes. Stir to combine.

  6. Swipe the bowl with the salmon to pick up the remaining oil and spices

  7. Push vegetables to the perimeter of the pan and place the salmon skin-side down in the middle of the pan. 

  8. Return to oven and roast for about 15 minutes, or until salmon is cooked and asparagus is tender.

  9. Portion salmon and vegetables onto dishes

  10. Offer salt, pepper, and lemon juice to taste. 


Nutritional Information:

Serves 2


Calories 420, Total Fat 13, Saturated Fat 1.7 g, Total Carbohydrate 53g, Dietary fiber 4g, 

Protein 25g, Sodium 770mg, Potassium 1000 mgg


Chef and Author: Mary B Grosvenor, MS, RD

Medically Reviewed by FibonacciMD editors.




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