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White plate of penne with chicken pieces, broccoli, red pepper, zucchini and sliced mushrooms on a heart-patterned tablecloth

Gluten-Free Chicken and Vegetable Pan with Pasta

This gluten-free chicken vegetable pan is cooked in stages in one large pan: chicken breast, broccoli, pointed red peppers and zucchini are cooked in stages in one large frying pan or wok, with the pasta boiled separately and then combined with the pan.
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Prep Time 15 minutes
Cook Time 8 minutes
Total Time 23 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: International
Calories: 435
Ingredients Method Notes

Ingredients
  

  • 500 g chicken breast fillet, cut into bite-size pieces about 1.1 lb. Very fresh from the butcher, or thawed right before cooking
  • 2 pointed red peppers (such as Romano), cut into thin strips about 200 g (7 oz) in total. The original recipe gives no weight; 200 g is assumed
  • 2 zucchini, cut into half slices about 400 g (14 oz) in total. The original recipe gives no weight; 400 g is assumed
  • 1 head of broccoli, cut into small florets; stem peeled and finely diced about 350 g (12 oz) including the stem. The original recipe gives no weight; 350 g is assumed
  • 250 g gluten-free pasta (for example rice pasta or corn-quinoa pasta) about 9 oz dry. The original recipe gives no amount; 250 g is assumed. Cook per package directions. Check that the label says gluten-free
  • heat-stable oil (for example canola or mild olive oil) the original recipe gives no amount; add a little at a time
  • fresh ginger, finely grated used in the dish; no exact amount was given, so add to taste ('a little')
  • turmeric used in the dish; no exact amount was given, so add to taste ('a little'). Check the label
  • rock salt or sea salt, without additives to taste
  • 2 to 3 tbsp water 30 to 45 ml. Optional: to steam the broccoli. The original recipe also mentions a splash of water or yeast-free homemade vegetable broth as a liquid; check the label of any broth
  • a splash of verjus optional, to taste. No amount in the original recipe. Check the label
  • coconut aminos optional, to taste. No amount in the original recipe. Check the label
  • sweet paprika powder optional pinch. Check the label
  • fresh mushrooms (white button), sliced optional. The original recipe gives no amount. Cooked in a separate very hot pan with a little oil, then stirred into the finished pan, see the notes

Method
 

  1. Cut the chicken. Cut the chicken breast into bite-size pieces.
  2. Prep the vegetables. Wash the vegetables well. Cut the pointed peppers into thin strips and the zucchini into half slices. Divide the broccoli into small florets.
  3. Use the stem. Peel the broccoli stem and cut it into fine cubes. The owner says it tastes similar to kohlrabi.
  4. Start the pasta. Bring water to a boil for the gluten-free pasta and cook it per package directions until al dente (firm to the bite).
  5. Sear the chicken. Heat a little oil in a large frying pan or wok. Sear the chicken over high heat until cooked through but still juicy.
  6. Set the chicken aside. Take the chicken out of the pan and keep it on a plate for a moment. This keeps it tender.
  7. Cook broccoli and pepper. Add a little more oil to the pan if needed. Cook the broccoli florets and pepper strips for 4 to 5 minutes. If you like, add 2 to 3 tbsp (30 to 45 ml) of water so the broccoli steams.
  8. Add the zucchini. Add the zucchini slices and cook for about 3 more minutes, until the vegetables are crisp-tender.
  9. Add the chicken back. Return the seared chicken to the pan together with the juices that collected on the plate.
  10. Season. Grate fresh ginger into the pan. Season with rock salt and turmeric, and optionally verjus or coconut aminos. Taste and adjust.
  11. Optional mushrooms. Slice the mushrooms and cook them in a separate, small, very hot pan with a little oil for 4 to 5 minutes, so they brown instead of stewing. Salt them only at the very end. Stir them into the pan with the chicken and vegetables just before the pasta goes in.
  12. Combine with the pasta. Fold the drained gluten-free pasta straight into the pan, or serve it on the side.
    Large pan on the stove with chicken pieces, broccoli, red pepper, zucchini and sauteed mushrooms mixed together

Notes

Low-histamine style: cooked with fresh ingredients and no fermented, cured, tomato-based or aged ingredients in the base recipe. Histamine tolerance is individual and lists differ; this is not medical advice.
Owner's tips: prepare the meat and vegetables as fresh as possible, and do not store leftovers in the refrigerator for long or reheat them repeatedly. Instead of regular soy sauce, a fermented product, the owner uses coconut aminos or verjus.
Gluten check: the dish is gluten-free only if every packaged item is. Check the labels of the pasta (look for a gluten-free certification or the crossed grain symbol), vegetable broth if you use it, coconut aminos, verjus, spice blends such as turmeric or paprika, and use plain chicken without added broth or flavoring. To avoid cross-contact, use clean pans and utensils, and cook the gluten-free pasta in its own pasta water with a clean colander.
Verjus is an acidic juice made from unripe grapes, available in the US; it is not vinegar. Coconut aminos is not soy sauce, and the name alone does not guarantee that a product is gluten-free, so read the label.
Chicken safety: as a general guide, poultry is considered safe at an internal temperature of 165 F (74 C). This is general guidance, not the owner's measured value.
Nutrition values are an estimate calculated from the ingredient list, not a lab analysis. They cover the chicken, peppers, zucchini, broccoli and 250 g dry gluten-free pasta only. Oil is NOT counted (the original recipe gives no amount), so the real values are higher. Optional mushrooms, ginger, turmeric, salt, coconut aminos, verjus and water are also not counted.
Mushrooms: optional. Recommended default is a separate very hot pan (browning, and portions can be made for people who tolerate mushrooms differently), then stirred in. Editor's suggestion, untested: to use one pan, add the sliced mushrooms right after the broccoli and pepper have had their 4 to 5 minutes, together with the zucchini, so they get a few minutes of direct pan heat. They release water, so keep the heat high and salt only at the end. Mushrooms are not counted in the nutrition estimate.
Coconut aminos is made from fermented coconut sap. If you avoid fermented products, use verjus or just salt instead.
The photos show the plated dish with penne (the pasta used there is not specified), chicken, broccoli, red pepper, zucchini and sliced mushrooms; the pan photo shows the mushrooms already mixed in, as in the method above.