Tag Archives: kid friendly

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

kebobs 046

Chicken Kebobs

kebobs 047

I love Kebobs.  I literally emptied out the refrigerator last night for dinner.  I had some chicken breast, pineapple, onions, peppers and zucchini, threaded the on the skewers brushed them with the most amazing barbecue sauce, grilled the and I cleaned the refrigerator and got dinner all at the same time! That’s winner, winner chicken dinner!  Best part, picky eaters welcomed, cause they can make up what they will eat, except my husband, cause he’d only pick meat!  My daughter doesn’t like grill zucchini, leave it off, the hubs won’t eat grill tomatoes, leave them off, I eat it all, so bring it on!PICS 041 kebobs 018

Spring is starting to arrive, the top picture is my new back door bestie and the second one is the peeping tome hummingbird!  It’s looks into the living room all the time, I really think it’s asking to come in, cause it’s not that warm just yet!

To make the skewers, I cut up and marinaded chicken at lunch time, had my veggies cut up so after work I just assembled and grilled.

 

kebobs 025

Sunday I made the best barbecue sauce, I took some Sweet Baby Ray’s barbecue sauce, added pineapple juice & Adobo sauce, which is the sauce that comes with Chipotle chilies.  It’s sweet and spicy and smoky and just plain good.  It was good brushed on the skewers and it was also good on a turkey burger I had with homemade french fries

 

 

kebobs 015

So good, if you don’t try the skewers try the sauce anyway!

Chicken Skewers

1 1/2 lbs. boneless chicken breast, cut into chunks

juice of 2 limes

3 cloves of garlic, roughly chopped

4 green onions, roughly chopped

salt & pepper

Add everything to a zip top bag and let it marinate for 4 to 6 hours

Veggies of your choice chopped into bite size pieces

Onions, Zucchini, Asparagus, Peppers, Egg Plant, Pineapple, tomatoes or Squash would all work well

I used

1 large onion

2 peppers

1 large zucchini

grape tomatoes

Barbecue Sauce:

1 cup of Sweet Baby Ray’s barbecue sauce

1/4 cup unsweetened pineapple juice ( I used the juice that came out of a can of pineapple)

2 to 3 TBSP of Adobo sauce ( add 1 to 2 taste and see if it’s hot enough

In a small sauce pan, add all sauce ingredients, bring to a boil and simmer for 5 minutes. This can be made ahead and stored in the frig.

Thread chicken and veggies on soaked skewers and drizzle everything with olive oil, salt & pepper.

On a grill heated to medium grill for three to five minutes on each side, brushing with the sauce., When chicken is done and veggies are tender crisp, serve with additional sauce and rice.

Healthy Crock Pot Sloppy  Joes 005

Healthy Crock Pot Sloppy Joes

Healthy Crock Pot Sloppy  Joes 004 Healthy Crock Pot Sloppy  Joes 005

This is an awesome recipe, that you can trash up a little by topping homemade fries with some Sloppy Joe or put it on half a whole wheat English muffin and serve with a salad.

Slow cooker healthy sloppy joes 019 Slow cooker healthy sloppy joes 025

I love that all the ingredients in this recipe are real, wholesome ingredient and no mystery can product.  Start out by sauteing a little pepper, onions, add turkey and garlic and cook until turkey is done.  Adding the turkey to the peppers and onion, really helps flavor the turkey and starts breaking down the veggies.

Then add everything to the crock pot, along with tomato sauce, brown sugar, ketchup, tomato paste, some bread you mash with whatever kind of milk you have(this helps keep the meat moist), hot sauce, and chili powder.  Then just let it cook away in the crock pot.  If you have anyone in your family with texture issues, this is great, because the onion and pepper just become a part of the sauce and the picky eaters won’t even know it’s in there!

They are great on top of some home made fries, or on top a bun or English muffin, which I always have.

Healthy Crock Pot Sloppy Joes

1 lb. turkey

1 TBSP olive oil

1 small onion, diced

1 green pepper, diced

2 cloves garlic, minced

1 tsp. chili powder

1 8 oz. can tomato sauce

1 TBSP, tomato paste

2 TBSP. ketchup

1 tsp. brown sugar

a few dashes hot sauce

1 slice of whole wheat bread

2 TBSP. milk, whatever you have is fine, I used soy

In a large skillet add oil, peppers and onion, saute for 2 to 3 minutes, add turkey and mash up, cook through until turkey is no longer pink.  Meanwhile, tear bread into tiny pieces and add milk, mash together with a fork.  Add chili powder, tomato sauce, paste, ketchup, brown sugar and hot sauce to crock pot. Add bread mixture to turkey mixture, then add everything to crock pot. Stir everything together and cook on low for 4 to 5 hours.