Chickpea salad (Mediterranean Diet)

 

Ingredients

• 1 cup couscous
• 1 ½ cups vegetable broth
• 1 can (15 oz) chickpeas, rinsed and drained
• 1 red bell pepper, diced
• 1 zucchini, diced
• 1 small red onion, diced
• 1 cup cherry tomatoes, halved
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• Zest and juice of 1 lemon
• Fresh parsley, chopped for garnish

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, toss the diced red bell pepper, zucchini, red onion, and cherry tomatoes with olive oil, salt, pepper, smoked paprika, and dried oregano. Spread the vegetables on a baking sheet and roast for 20-25 minutes, until they are tender and lightly caramelized.
3. While the vegetables are roasting, prepare the couscous. In a saucepan, bring vegetable broth to a boil. Stir in the couscous, cover, and remove from heat. Let it sit for 5 minutes, then fluff with a fork.
4. In a large bowl, combine the roasted vegetables, chickpeas, and fluffy couscous.
5. In a small bowl, whisk together the lemon zest, lemon juice, salt, and pepper. Drizzle this dressing over the salad and toss until everything is well combined.
6. Garnish with fresh parsley and serve warm or at room temperature.

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Mediterranean Diet Easy Recipes  · 

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Michael Lawson  · June 21 at 11:42 AM  · 

Creamy Mushroom and Asparagus Chicken Penne

Ingredients:

2 boneless, skinless chicken breasts, sliced

8 oz penne pasta

Must express something to keep getting my recipes.. Thank you.

Recipe

Full recipe in the first comment

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Mediterranean Diet Recipe  · 

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 FULL RECIPE 

Creamy Mushroom and Asparagus Chicken Penne

This delicious pasta dish features tender chicken, earthy mushrooms, crisp-tender asparagus, all tossed in a rich, creamy sauce.

Yields: 4 servings

Prep time: 15 minutes

Cook time: 25-30 minutes

Ingredients:

2 boneless, skinless chicken breasts, sliced into 1/2-inch thick strips or bite-sized pieces

8 oz penne pasta

1 tablespoon olive oil

2 tablespoons butter

8 ounces cremini or button mushrooms, sliced

1 bunch asparagus (about 1 lb), woody ends trimmed, cut into 1-inch pieces

2 cloves garlic, minced

1/2 cup dry white wine (like Pinot Grigio or Sauvignon Blanc) OR chicken broth

1 1/2 cups heavy cream (or half-and-half for a lighter sauce)

1/2 cup grated Parmesan cheese, plus more for serving

1/4 cup chopped fresh parsley or chives, for garnish

Salt and freshly ground black pepper to taste

Red pepper flakes (optional, for a touch of heat)

Instructions:

Cook Pasta: Bring a large pot of salted water to a boil. Add the penne pasta and cook according to package directions until al dente. Reserve about 1 cup of the pasta cooking water before draining the pasta.

Cook Chicken: While the pasta cooks, pat the chicken pieces dry with paper towels. Season with salt and pepper. Heat the olive oil in a large skillet or Dutch oven over medium-high heat. Add the chicken and cook for 5-7 minutes, flipping occasionally, until golden brown and cooked through. Remove the chicken from the skillet and set aside.

Sauté Mushrooms and Asparagus: Add the butter to the same skillet. Once melted, add the sliced mushrooms. Cook for 5-7 minutes until they are softened and have released their liquid. Add the asparagus pieces and cook for another 3-5 minutes, until tender-crisp.

Add Garlic and Deglaze: Add the minced garlic to the skillet and cook for 30 seconds until fragrant. Pour in the white wine (or chicken broth) and scrape up any browned bits from the bottom of the pan, letting the liquid simmer for 1-2 minutes to reduce slightly.

Make the Cream Sauce: Reduce the heat to medium-low. Stir in the heavy cream (or half-and-half) and bring to a gentle simmer. Cook for 2-3 minutes, stirring occasionally, until the sauce slightly thickens.

Combine and Finish: Return the cooked chicken to the skillet with the sauce and vegetables. Add the cooked and drained penne pasta. Stir in the Parmesan cheese. If the sauce is too thick, add a splash or two of the reserved pasta cooking water until it reaches your desired consistency.

Season: Taste and season generously with salt, freshly ground black pepper, and red pepper flakes (if using).

Serve: Divide the pasta among serving bowls. Garnish with fresh chopped parsley or chives and extra grated Parmesan cheese. Serve immediately.