Recipes | Comfort Food

Low FODMAP Quick Pasta with Chicken, Broccoli & Goat Cheese

GFEZQ

Low FODMAP Quick Pasta with Chicken, Broccoli & Goat Cheese

This pasta dish came together one night when it was time to cook dinner, I hadn’t planned anything and I was going to have to work with what was available. I opened the doors and took a look: leftover cooked chicken and raw broccoli looked promising, as did the assorted cheeses.

In the pantry I knew I would have some sort of pasta and, of course, olive oil. The concept for Low FODMAP Quick Pasta with Chicken, Broccoli & Goat Cheese was beginning to form in my brain. Hmm, I thought, I could even cook the broccoli in the pasta water to save time.

Low FODMAP Quick Pasta with Chicken, Broccoli & Goat Cheese in a wooden bowl with antique fork alongside

Scallions were growing on my windowsill, so they were at hand as well.

Scallions in water in a glass regrowing

Pantry Perfect

Whether you are cooking low FODMAP or not, your meal preparation will be easier and flow more readily if you have a well-stocked fridge and pantry.

Sure, the broccoli had been purchased fresh that week, but the pasta, cheeses and olive oil are something I always have on hand and suggest that you do, too.

As far as the cooked chicken? I cook a whole chicken or a large batch of thighs at least once a week, probably more like once every 5 days.

This way I get a fabulous hot meal out of the first round of eating and then have deliberate, built-in leftovers for subsequent meals – enchiladas, soups, chicken salad, even just as-is for a high protein snack.

Low FODMAP Quick Pasta with Chicken, Broccoli & Goat Cheese in a wooden bowl with antique bone-handled fork

This Low FODMAP Quick Pasta with Chicken, Broccoli & Goat Cheese was on the table in less than 30 minutes

Low FODMAP Quick Pasta with Chicken, Broccoli & Goat Cheese in a wooden bowl with antique fork alongside
5 from 2 votes

Low FODMAP Quick Pasta with Chicken, Broccoli & Goat Cheese

This is a perfect example of a low FODMAP dinner that you can make - EASILY - in less than 30 minutes.

Low FODMAP Serving Size Info: this will serve 4 to 6 people, depending on appetite!

Makes: 6 Servings
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Author: Dédé Wilson

Ingredients:

  • 12- ounces (340g) low FODMAP pasta, such as Jovial caserecce shown, fusilli or bowties
  • Kosher salt
  • 4- ounces (115 g) broccoli florets
  • 2 tablespoons extra-virgin olive oil, Onion-Infused or Garlic-Infused Oil, made with olive oil, or purchased equivalent
  • ½ cup (32 g) roughly chopped scallions, green parts only
  • 8- ounces (225 g) low FODMAP cooked chicken, shredded
  • 6- ounces (170 g) feta cheese, crumbled
  • 2 tablespoons grated Parmesan
  • Freshly ground black pepper

Preparation:

  1. Bring a large pot of salted water to a boil and cook the pasta until just shy of al dente; do not overcook. About 30 seconds before the pasta is done, add the broccoli. Drain, RESERVING some of the starchy pasta water.
  2. Meanwhile, heat the oil in a large sauté pan over medium heat, add scallions and sauté just until softened. Add chicken and toss around to coat in oil and heat through. Add the pasta and broccoli along with the feta cheese, Parmesan and a generous amount of black pepper. Toss to coat, still cooking over medium heat. Add a tiny bit of pasta water to help make it a bit creamy, tossing everything together well and heating everything through. Taste and adjust seasoning. Serve immediately.

Tips

  • This dish uses cooked chicken. Did you know that many supermarket rotisserie chickens are low FODMAP? Read the ingredients and take advantage of this time-saving product.
Course: Dinner, lunch
Cuisine: American

Nutrition

Calories: 372kcal | Carbohydrates: 46g | Protein: 19g | Fat: 14g | Saturated Fat: 5g | Cholesterol: 27mg | Sodium: 348mg | Potassium: 77mg | Fiber: 2g | Sugar: 1g | Vitamin A: 250IU | Vitamin C: 16.8mg | Calcium: 167mg | Iron: 0.3mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.

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