Catelli® Healthy Harvest®
Fusilli with Chickpeas, Orange, Broccoli & Feta
Combining of wholesome grains and legumes in the same dish provides a complete source of protein. This fresh tasting salad is also high in fibre, making it a terrific lunchtime choice to provide lasting energy, to get you through your day.
15 minutes
10 minutes
8
Ingredients:
- - 1 pkg ( 375 g ) Catelli® Healthy Harvest® Multigrain Fusilli
- - 4 cups ( 1 L ) chopped broccoli
- - 3 large seedless oranges
- - 1/4 cup ( 50 mL ) balsamic vinegar
- - 1 tsp ( 5 mL ) each Dijon mustard and honey
- - 1 clove garlic, minced
- - 1/2 tsp ( 2 mL ) each crushed hot pepper flakes, salt and pepper
- - 3 tbsp ( 45 mL ) canola oil
- - 2 cups ( 500 mL ) drained and rinsed, canned chickpeas
- - 1 cup ( 250 mL ) very thinly sliced red onion
- - 1 cup ( 250 mL ) chopped fresh mint leaves
- - 3/4 cup ( 175 mL ) crumbled light feta cheese
- Step 1 :Prepare the fusilli according to package directions; add the broccoli during the last 4 minutes. Drain well and rinse under cold, running water.
- Step 2 :Finely grate 2 tsp (10 mL) zest from one orange. Peel and segment the oranges, holding over a bowl and squeezing the membranes to capture 1/3 cup (75 mL) orange juice. Whisk the juice with the zest, vinegar, mustard, honey, garlic, hot pepper flakes, salt and pepper. Slowly drizzle in the oil, while whisking constantly, until combined.
- Step 3 :Chop the orange segments into bite-sized pieces. Toss the pasta and broccoli with the oranges, chickpeas, onion, mint, feta, and dressing to coat.
Per Serving (1 3/4 cup/425 mL):
381 calories, 10 g fat, 2 g saturated fat, 7 mg cholesterol, 324 mg sodium, 60 g carbohydrates, 8 g fibre, 15 g protein. Excellent source of thiamin, folate and vitamin C.
381 calories, 10 g fat, 2 g saturated fat, 7 mg cholesterol, 324 mg sodium, 60 g carbohydrates, 8 g fibre, 15 g protein. Excellent source of thiamin, folate and vitamin C.
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Tips
1. To segment the oranges, start by removing the peel; cut both ends off each orange to create two flat bottoms. Run the knife down, following the shape of the fruit, to remove the peel and the pith (thick white skin). Holding the fruit over one bowl to capture the juices, run the knife between the membranes to release each orange segment into a second bowl. Discard membranes once enough juice has been captured.
2. Use frozen broccoli florets and add 3 minutes before the pasta is finished cooking.
3. Choose no added salt canned chickpeas to keep sodium to a minimum.
1. To segment the oranges, start by removing the peel; cut both ends off each orange to create two flat bottoms. Run the knife down, following the shape of the fruit, to remove the peel and the pith (thick white skin). Holding the fruit over one bowl to capture the juices, run the knife between the membranes to release each orange segment into a second bowl. Discard membranes once enough juice has been captured.
2. Use frozen broccoli florets and add 3 minutes before the pasta is finished cooking.
3. Choose no added salt canned chickpeas to keep sodium to a minimum.
