Tag Archives: broccoli

Healthy Chicken, Broccoli and Pasta

 

Healthy Chicken, Broccoli and Pasta

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.

 

 

Healthy Chicken, Broccoli and PastaHealthy Chicken Broccoli and PastaSeason 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.

 

Healthy Chicken, Broccoli and PastaWhen 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.

 

 

CHICKEN N PASTA AND MEATLOAF CUP CAKES 017 Healthy Chicken, Broccoli and Pasta 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.

Healthy Chicken, Broccoli and Pasta

 

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!!!!!!!!!!!!!!!!!!!!!!!

Healthy Chicken, Broccoli and Pasta

 

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

  • Servings: 4
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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

Healthy One Pan Chicken & Veggies

 

chicken & veggie one pan bake

I always feel like the best of the food world is to be a little bad, and some good.  Not so good that everything tastes like cardboard, but not so decedent that you can’t fit through the front door.  It’s all about balance! Like last week, we had Healthy Salmon & Veggie Bake and then theses cute little Mason Jar Lid Lemon Tarts it’s all in the balance… just don’t more tarts than you do veggies, LOL.

 

This week probably won’t be any different than last week, cause it’s starting off the same, with this One Pan Chicken and Veggies, and I’m already working on a dessert that I thinks going to be pretty awesome.

 

Like with the Salmon Bake, the chicken is much the same, just change up your flavorings and you have a new healthy dinner in no time.  We do a lot of broccoli cause it’s what I can get my fam to eat.  But, this would be equally good with asparagus or green beans roasted along side the chicken and sweet potatoes.  Do what ever your family will eat and keep them healthy so everyone can have dessert! Cause what’s life without dessert…

 

HONEY MUSTARD CHICKEN & PINA COLODA PARFAITS 006 HONEY MUSTARD CHICKEN & PINA COLODA PARFAITS 007

On 2 sheet pans, I tossed chicken and sweet potatoes with a mixture of honey, mustard, olive oil, apple cider vinegar, salt & pepper, that I shook up in a jar(Save the jar and the leftover mixture that settles at the bottom) and baked it at 400 for 15 to 20 minutes, the pulled the sweet potato pan out, tossed the broccoli on it and added a little olive oil to that jar, shook it up to mix with the leftovers that collected at the bottom and tossed the broccoli with it.  It doesn’t overpower the broccoli, but it adds a little flavor and some oil so it won’t burn.  Bake for another 15 minutes, until broccoli has soften a little, chicken is done and sweet potatoes are tender and browning a little. DINNER IS DONE!  My husband really liked it and asked if I grilled it?  I think the honey and mustard caramelize and make it taste kind of smokey and grilled.

One Pan Chicken & Veggie Bake

4 TBSP Honey

4 TBSP Dijon or Spicy Mustard

3 TBSP Olive Oil

1 tsp Apple Cider Vinegar

1 lb. boneless chicken breast

2 to 3 medium sweet potatoes, diced the same size 1/2″ chunks

1 head of broccoli, broke into pieces

salt & pepper

In a jar combine honey, mustard, olive oil and vinegar, shake very well to combine.  On a foil line sheet pan, place chicken breast, salt & pepper chicken and on another foil lined sheet pan, add sweet potatoes and drizzle 1/2 the honey mustard over potatoes then the rest over the chicken.  With your hands toss the potatoes, and with a brush, distribute the mixture you poured over the chicken evenly over all of them.  Bake at 400 degrees for 15 to 20 minutes, remove the sweet potato pan, toss potatoes, add broccoli, add 1 TBSP of olive oil to jar, shake well to combine with the remaining honey mustard mixture the stayed in the jar, pour over the broccoli and toss broccoli.  Return pan to the oven and bake for 15 minutes, until, chicken is done, sweet potatoes are soft and browning and broccoli is tender crisp, serve immediately.

 

HONEY MUSTARD CHICKEN & PINA COLODA PARFAITS 025

This recipe was shared on The Country Cook Weekend Potluck!