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Healthy Chicken, Broccoli and Pasta

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
  • Time: 30 minutes or less
  • Print

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

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Italian Grilled Chicken with Grilled Veggie Salad

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There’s just something that when the weather turns warm, it makes me want to grill something healthy on Sunday night.  I’ve usually overindulged over weekend, so by Sunday, I’m ready to rein it in for little while.  Plus when I cook something healthy on Sunday, I have a healthy lunch ready for Monday.  I’ve always liked chicken breast with Italian dressing seasoning sprinkled on it marinading in the mix, olive oil and vinegar, but what to do when you don’t have one of those little packets…. come up with your own!

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Sunday afternoon, I took olive oil, white vinegar, oregano leaves, garlic sliced up and salt and pepper and marinated the chicken breast in it for a few hours.  When I got ready to grill, I cut up zucchini, peppers, onion, garlic add a little olive oil, salt and pepper and popped them on the grill when I put the chicken on.

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While everything was grilling up I made a dressing similar to what I saw Clinton Kelly make on the Chew.  He did a mixture of mayo, lemon juice, garlic, salt and pepper.  I went with mayo, red wine vinegar, garlic, oregano, salt and pepper and this creamy dressing was beyond good.  I’d never used mayo for a salad dressing, I always use mustard, so it was a nice change that I’ll be using a lot in the future.

grill chicken & veggie salad 033It’s a pretty little pink dressing! And it packs a lot of flavor.

Italian Grilled Chicken with Grill Veggie Salad

1 lb. chicken breast

3 TBSP. olive oil

3 TBSP. white vinegar

1 clove garlic, sliced

1 TBSP. oregano

Combine the above ingredients in a Ziploc bag along with a little salt and pepper and marinade for 3 or 4 hours.

Before grilling the chicken, cut up

1 medium zucchini

1 onion

1 bell pepper

2 cloves of garlic

Put veggies in a foil tray or tin foil tray, sprinkle with salt, pepper and drizzle a little olive oil on them.

On a medium hot grill add your chicken and veggies.  Cook everything 10 to 15 minutes or until the chicken is done.

Dressing for the veggies

1 TBSP. Red wine vinegar

1 TBSP. lite mayo

1 clove of garlic

1 tsp. oregano

salt and pepper

Combine in a jar and shake and pour over the warm veggies when they come off the grill.

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Grilled Pork Chops and Veggie with Pineapple Salsa

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This was the meal we opened the grill up with this year. Light, healthy and so flavorful! I love salsa, they pack a big punch of flavor without a lot of calories. And this salsa I made was with canned fruit, so it’s easy and cheap! Plus no peeling a pineapple, trying to get the core out and making a mess, thank you canned pineapple!

I made the salsa first.  I drained the pineapple but saved the juice because I used it in the marinade for the pork, waste not, want not!

I mixed the pineapple with some jalapeno pepper and onion.  I used 1/2 the pepper in the marinade for the pork and the rest in the salsa. The red onion I used 1/4 in the salsa and the rest in the grill veggies I made to go along with the pork, so you won’t waste anything making this recipe. Add a little lime juice and salt and pepper and salsa made! I used the tidbit pineapple so no chopping the pineapple up!

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The pork marinated in the pineapple juice, lime juice, jalapeno pepper slices and sprinkled the pork with cumin, red pepper, oregano, salt and pepper.

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Everything marinated for about 4 or 5 hours, then off to the grill

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I just combined some veggies in disposal trays for our sides and this is a great thing to do with kids, my daughter doesn’t like peppers, so I made mine with peppers, onions, zucchini, garlic and tomatoes and I made hers with onions, zucchini, garlic and mushrooms, so everyone can customize them the way you want.  Just add a little olive oil, salt and pepper and throw them on the grill with everything else.

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Grill Pork Chops with Veggies and Pineapple Salsa

4 boneless pork chops

1/4 cup of lime juice

pineapple juice from the canned pineapple you use in the salsa

1/2 a jalapeno pepper sliced

4 TBSP. olive oil

1 tsp. cumin

1 tsp. oregano

1/4 tsp. red pepper

salt & pepper

Mix together spices and sprinkle over pork chops, then in a ziplock bag combine juices, jalapeno and oil and place the pork chops in and marinade for 4 to 8 hours.

Salsa

1/2 can of drained tidbit pineapple

1/2 jalapeno, seeded and de-ribbed and dice finely

1 TBSP. diced red onion

1 TBSP. lime juice

salt & pepper

Combine everything and refrigerate until you serve the pork chops

After the pork has marinated on a medium hot grill, cook pork chops for 5 to 6 minutes per side until thermometer reads 160.

This recipe was shared at The Country Cooks Potluck Party