Low Sodium Rechta

Savor the comforting flavors of traditional North African cuisine with this Low Sodium Rechta, a heart-healthy spin on a classic favorite. This dish features tender boneless chicken thighs simmered in a fragrant, salt-free broth infused with warm spices like cumin, coriander, turmeric, and cinnamon. The stew is packed with vibrant fresh vegetables—carrots, zucchini, and swede (rutabaga)—for a wholesome, nutrient-rich meal. Paired with delicate rechta noodles, this recipe delivers a satisfying balance of savory and aromatic flavors without the need for excess salt. Perfect for a healthy family dinner, this low-sodium recipe is easy to make and generously serves six. Garnish with fresh parsley for a burst of color and flavor, and enjoy a dish that’s as nourishing as it is comforting. Keywords: low sodium, rechta recipe, healthy comfort food, salt-free chicken stew, Mediterranean noodles.

Nutriscore Rating: 76/100

Prep Time:30 mins

Cook Time:90 mins

Total Time:120 mins

Servings: 6

Ingredients

• 500 g rechta noodles
• 500 g boneless skinless chicken thighs
• 1 large onion, finely chopped
• 2 medium carrots, sliced
• 2 medium zucchini, sliced
• 1 small swede (rutabaga), cubed
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon ground turmeric
• 0.5 teaspoon ground black pepper
• 0.25 teaspoon ground cinnamon
• 3 pcs garlic cloves, minced
• 4 cups salt-free chicken broth
• 2 cups water

Directions

Step 1

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent.

Step 2

Add the minced garlic and stir for 1-2 minutes until fragrant.

Step 3

Add the cumin, coriander, turmeric, black pepper, and cinnamon to the pot, stirring to fully envelop the onions and garlic in spices.

Step 4

Place the chicken thighs in the pot, cooking each side until nicely browned.

Step 5

Add the salt-free chicken broth and water to the pot, ensuring the chicken is fully submerged.

Step 6

Bring the mixture to a boil, then reduce the heat to low and cover. Let it simmer for about 45 minutes.

Step 7

Add the sliced carrots, zucchini, and cubed swede (rutabaga) to the pot.

Step 8

Continue to simmer for another 30 minutes or until the vegetables are tender and chicken is fully cooked.

Step 9

Remove the chicken thighs and shred them using two forks. Return the shredded chicken to the pot.

Step 10

In a separate large pot, bring water to a boil and cook the rechta noodles according to package instructions. Drain and set aside.

Step 11

Combine the cooked rechta noodles with the chicken and vegetable stew, stirring carefully to mix thoroughly without breaking the noodles.

Step 12

Adjust seasoning if necessary with more black pepper or additional spices as desired. Serve hot with a sprinkle of fresh parsley on top.

Nutrition Facts

Serving size	(3306.1g)

Amount per serving	% Daily Value*
Calories	2984.0

Total Fat 71.7g	0%
Saturated Fat 15.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 424.1mg	0%
Sodium 651.7mg	0%
Total Carbohydrate 443.1g	0%
Dietary Fiber 30.8g	0%
Total Sugars 37.1g
Protein 150.9g	0%

Vitamin D 0IU	0%
Calcium 475.9mg	0%
Iron 18.3mg	0%
Potassium 3950.6mg	0%

*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.

Source of Calories

Fat: 21.4%

Protein: 20.0%

Carbs: 58.7%