I love this recipe, It takes less than 30 minutes to make, I usually have everything in the freezer and in the pantry to make it and it’s healthy! Plus kid friendly!
Here’s how you get everything ready, thaw out the chicken breast and I also thawed out my frozen broccoli, then as soon as you get home from work, start a large pot of water on high to start to boil, then add a thin layer of olive oil to a large skillet, turn the heat on medium and chunk up your chicken while the water comes to a boil, drop your pasta.
Season your chicken well with salt and pepper and make sure it’s in a single layer in the pan. Brown your chicken, cook your pasta for 6 minutes, then add your thawed broccoli(if it’s still frozen add it when you throw in your pasta) and cook for another 2 minutes after you add your broccoli. Drain your pasta/broccoli with a bowl under your strainer so you can save your pasta water, this is very important, cause this makes your sauce.
When your chicken is brown and cooked through, remove it from the pan and add a clove of minced garlic to the pan with the remaining oil and bits from the chicken. Cook the garlic for a minute and by this time your pasta and broccoli should be done.
Add pasta, broccoli and chicken back to the pan along with a 1/2 cup of pasta water and a 1/2 cup of reduced fat parmesan cheese and stir together. Then add more water and stir some more, add the rest of your cheese and more pasta water if needed. I added a 1 1/2 to 2 cups of water to make it nice and creamy.
My daughter was getting ready for work when I made this and she’s like this smells so good, I said take some for dinner and she took a huge bowl of good home cooked food that was good for her and that my people is a win!!!!!!!!!!!!!!!!!!!!!!!
I love using fresh ingredients but I’m also a realist; sometimes I buy fresh things that never get used and tossed, where with this you can make it year round cause you can use fresh broccoli, but you can always use frozen. The amount of time you cook your broccoli is up to you I tend to cook it less because I like the texture of the broccoli cooked less, but if your kids like it more cooked you cook it longer, do what works for your family. This is awesome, five ingredients, healthy proteins and 30 minutes or under!
Healthy Chicken, Broccoli and Pasta
1 lb. boneless chicken breast
1/2 lb. of whole wheat penne pasta
1 16 oz bag of frozen broccoli, thawed
1 to 2 TBSP olive oil
1 clove of garlic minced
1 cup of reduced fat parmesan grated cheese
1 to 1 1/2 cups of reserved pasta water
plus salt, pepper and
Start a large pot a water to boil and generously salt the water, while its coming to a boil, cube your chicken breast into small cubes. Start a large skillet with the olive oil on medium heat, put your cubed chicken in the skillet and start your pasta as soon as it starts to boil, if your broccoli is frozen add it with the pasta. Wait 4 to 5 minutes before you stir the chicken so its gets brown, after another 3 to 4 minutes when the other side is browned, remove it from the pan and add the garlic turning the heat to low. Cook your pasta 6 minutes then add thawed broccoli and cook for another 2 minutes, then drain the pasta/broccoli over a bowl. Add pasta/broccoli and chicken to the garlic and add 1/2 a cup of pasta water and 1/2 a cup of cheese. Stir well, then add 1/2 a cup of water and another 1/2 cup of cheese. Stir, if it’s still thick add more water until it’s the consistency that you like.
When I say five ingredients, I don’t count the oil, pasta water, salt and pepper