Wednesday, January 23, 2013

Recipes: Chicken and Broccoli Penne

Ok friends, this recipe has been met with resounding success in our household due totally to the following two things - 1. It is healthy and filling. 2. There is roasted broccoli involved. And roasted broccoli is basically mankind's greatest achievement.

This dish is really three separate pieces that get thrown together at the end into a delicious pile. I think you'll like it.

Chicken and Broccoli Penne


2 Boneless skinless chicken breasts cut into 1 1/2" - 2" pieces
3-4 stalks of fresh broccoli cut into florets (approximately 4 cups)
2 cups penne pasta
1 cup chicken broth, divided
3 TB olive oil, divided
2 TB balsamic vinegar
2 TB fresh lemon juice, divided (approximately 1 lemon's yield)
1/4 cup plus 2 TB Parmesan cheese
salt and pepper to taste (I use about 1/4 tsp of each altogether)

1. Preheat the oven to 400 degrees. Lightly coat a baking sheet with cooking spray. Toss broccoli with 2 TB olive oil and salt and pepper to taste. Spread in an even layer on the cookie sheet.

Roast for about 25 minutes stirring 3-4 times during cooking to ensure they are evenly browned. Once broccoli is done, remove from oven and allow to cool for 1-2 minutes. Toss roasted broccoli with 1 TB lemon juice and 2 TB Parmesan cheese.  Set aside. *Side note: This broccoli also makes an excellent side dish all on its own.

2. Once the broccoli is in the oven, fill a small saucepan (or similar pot) with 2/3 cup chicken broth and 2 1/2 cups of water. Bring the pot to a boil. Add 2 cups penne and cook until al dente. About 8-10 minutes. Drain pasta and set aside. 

3. As your pasta begins boiling, heat up a large skillet over medium heat. Add 1 TB olive oil. Season your chicken breast pieces with salt and pepper to taste and add to the heated skillet. Saute, flipping chicken occasionally for about 5 minutes until the pieces are almost cooked through.

Next add 1/3 cup chicken broth, 2 TB balsamic vinegar and 1 TB lemon juice to the pan. Bring to a simmer and then reduce heat to medium-low. Continue to simmer for 5 more minutes then remove from heat.

4. Add cooked pasta, roasted broccoli and 1/4 cup Parmesan cheese to chicken in skillet. Stir well to thoroughly combine.

This recipe makes 4 generous servings that top out at 500 calories and 16 grams of fat a piece. You can top each serving with a little extra Parmesan if you so desire.

Bon appetit!

No comments:

Post a Comment