Heart-Healthy Rechta
Elevate your culinary repertoire with this Heart-Healthy Rechta, a wholesome twist on a classic Algerian comfort food. This nutritious recipe swaps traditional rechta noodles with whole grain alternatives, ensuring a fiber-rich foundation for a balanced dish. Tender bites of seasoned chicken, an array of colorful vegetables, and fragrant spices like cumin, coriander, and turmeric create layers of flavor in a rich, low-sodium chicken broth. Topped with a fresh parsley garnish, it’s a hearty, nourishing meal perfect for those prioritizing heart health without compromising on taste. Ready in just an hour, this vibrant and satisfying dish is ideal for family dinners or cozy nights in. Perfect for enthusiasts of Mediterranean cuisine, it’s a flavorful, guilt-free way to celebrate wholesome eating.
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Recipe Information
Ingredients
- 400 grams Whole grain rechta noodles
- 2 tablespoons Olive oil
- 400 grams Boneless, skinless chicken breast
- 1 medium Onion, finely chopped
- 3 cloves Garlic cloves, minced
- 1 large Carrot, diced
- 1 medium Zucchini, diced
- 1 medium Red bell pepper, diced
- 2 tablespoons Tomato paste
- 500 milliliters Low-sodium chicken broth
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric
- 0.25 teaspoon Cayenne pepper
- 1 whole Bay leaf
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 3 tablespoons Chopped fresh parsley
Instructions
Cook the whole grain rechta noodles according to package instructions, rinse under cold water, and set aside.
In a large pot or Dutch oven, heat olive oil over medium heat.
Add the chopped onion and sauté for 3-4 minutes until translucent.
Add minced garlic and sauté for another minute until fragrant.
Cut the chicken breast into bite-sized pieces and add to the pot. Cook for about 5-7 minutes until the chicken is browned on all sides.
Add the diced carrot, zucchini, and red bell pepper to the pot. Cook for 5 minutes, stirring occasionally.
Stir in the tomato paste, and cook for 1-2 minutes.
Gradually pour in the low-sodium chicken broth while stirring to combine the ingredients.
Add ground cumin, ground coriander, turmeric, cayenne pepper, bay leaf, salt, and black pepper.
Bring the mixture to a simmer, cover, and cook for 20 minutes, allowing the flavors to meld and the vegetables to become tender.
Remove the bay leaf and discard.
Gently fold the cooked rechta noodles into the pot and heat through for about 2-3 minutes.
Garnish with chopped fresh parsley before serving. Enjoy your heart-healthy Rechta warm.
Nutrition Facts
Calories |
2564 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.2 g | 72% | |
| Saturated Fat | 10.9 g | 55% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 340 mg | 113% | |
| Sodium | 2959 mg | 129% | |
| Total Carbohydrate | 328.4 g | 119% | |
| Dietary Fiber | 44.9 g | 160% | |
| Total Sugars | 31.6 g | ||
| Protein | 185.5 g | 371% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 355 mg | 27% | |
| Iron | 21.3 mg | 118% | |
| Potassium | 3545 mg | 75% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
