Are you ready to elevate your dinner game? In this post, I’ll show you how to make a delicious High-Protein Chicken Broccoli Pasta that’s perfect for busy evenings. Packed with whole wheat pasta, juicy chicken, and fresh broccoli, this meal is not only tasty but also full of nutrients. Let’s dive into the easy ingredients and simple steps to create a dish that will impress your family and friends!
Why I Love This Recipe
- High in Protein: This dish combines lean chicken with whole wheat pasta, making it an excellent source of protein to fuel your day.
- Nutritious Veggies: Fresh broccoli and cherry tomatoes add essential vitamins and minerals, giving this meal a nutritious boost.
- Quick and Easy: With a total prep and cook time of just 30 minutes, this recipe is perfect for a busy weeknight dinner.
- Customizable Flavors: You can easily adjust the seasoning and add your favorite veggies or spices to suit your taste.
Ingredients
Main Ingredients
– 8 oz whole wheat pasta
– 2 chicken breasts (approximately 1 lb), diced into bite-sized pieces
– 2 cups fresh broccoli florets
– 1 cup cherry tomatoes, halved
The main ingredients bring freshness and nutrition to this dish. Whole wheat pasta adds fiber and a nutty flavor. Diced chicken breasts provide protein and a hearty base. Fresh broccoli florets add a bright color and crunch. Cherry tomatoes give a sweet burst and balance the meal.
Seasoning and Extras
– 3 cloves garlic, finely minced
– 1 tablespoon extra virgin olive oil
– 1 teaspoon Italian seasoning blend
– 1/2 teaspoon crushed red pepper flakes (optional, for heat)
– 1/2 cup low-sodium chicken broth
Seasoning elevates the dish. Garlic adds zest and aroma. Olive oil gives a silky texture and rich flavor. Italian seasoning brings warmth and earthiness. If you like heat, add red pepper flakes. Chicken broth keeps everything moist and flavorful.
Toppings
– Sea salt and freshly ground black pepper, to taste
– 1/4 cup freshly grated Parmesan cheese, for garnishing
Finishing the dish with sea salt and pepper is key. It enhances flavors and adds depth. Freshly grated Parmesan cheese gives a creamy finish. It adds umami and a touch of luxury to your plate.
Step-by-Step Instructions
Cooking the Pasta
1. Fill a large pot with water and add salt.
2. Bring the water to a rolling boil.
3. Add the whole wheat pasta to the boiling water.
4. Cook the pasta for 8-10 minutes until it is al dente.
5. Drain the pasta and save about 1/2 cup of the starchy water.
Sautéing the Chicken
1. Heat the olive oil in a large skillet over medium heat.
2. Add the diced chicken pieces to the skillet.
3. Season the chicken with salt, pepper, and Italian seasoning.
4. Cook the chicken for 6-8 minutes, stirring often.
5. Make sure the chicken is browned and fully cooked.
Adding Vegetables
1. Push the cooked chicken to one side of the skillet.
2. In the clear space, add minced garlic and fresh broccoli florets.
3. Sauté the broccoli and garlic for 2-3 minutes.
4. Look for bright green broccoli that is tender but still crisp.
Combining Ingredients
1. Stir in the halved cherry tomatoes and chicken broth.
2. Bring the mixture to a gentle simmer.
3. Let it cook for 3-5 minutes for the flavors to meld.
Final Assembly
1. Add the drained pasta into the skillet.
2. Toss everything together, adding reserved pasta water as needed.
3. Adjust the seasoning with salt and pepper.
4. If you like spice, sprinkle in crushed red pepper flakes.
5. Serve warm, topped with freshly grated Parmesan cheese.
Tips & Tricks
Cooking Tips
– Ensuring pasta remains al dente: To keep your pasta just right, boil water with salt. Add whole wheat pasta and cook for 8-10 minutes. Check it a minute early. It should be firm, not mushy. This gives your dish great texture.
– Properly browning chicken for flavor: Heat olive oil in a skillet over medium heat. Add diced chicken and season with salt and pepper. Let it cook without moving it too much. This helps it brown nicely. Aim for a golden color to add depth to your meal.
Flavor Enhancements
– Additional spices to try: Want to kick up the flavor? Consider adding garlic powder, onion powder, or smoked paprika. These spices enhance the taste. You can also try a pinch of cumin for warmth.
– Ideas for fresh herbs: Fresh herbs can brighten your dish. Basil, parsley, or thyme work well. Chop them and add just before serving. This adds freshness and a pop of color.
Presentation Ideas
– Serving suggestions for a beautiful dish: Serve your pasta in wide, shallow bowls. This makes it look fancy. Drizzle a little extra olive oil on top for shine. It gives a nice finish to your meal.
– Using garnishes effectively: Top your dish with freshly grated Parmesan cheese. Add some fresh basil leaves for color. A sprinkle of crushed red pepper adds a fun touch. These small details make your dish inviting and tasty.
Pro Tips
- Cook pasta al dente: For the best texture, ensure your pasta is cooked al dente, meaning it’s firm to the bite. This will help it hold up better when mixed with the sauce and other ingredients.
- Use fresh ingredients: Fresh broccoli and tomatoes not only enhance the flavor of the dish but also provide better texture and nutritional value. Whenever possible, opt for fresh over frozen.
- Adjust seasoning gradually: When mixing everything together, taste and adjust the seasoning gradually. This prevents oversalting and ensures the flavors are balanced.
- Reserve pasta water: Always save a bit of the starchy pasta water before draining. It can be added to the dish to help create a smoother sauce that better adheres to the pasta.
Variations
Protein Alternatives
You can switch the chicken for turkey or shrimp. Both options work well. Turkey gives a lighter taste, while shrimp brings a nice seafood flavor. If you want a vegetarian dish, try using chickpeas. They add protein and a hearty bite.
Pasta Alternatives
If you’re gluten-free, look for gluten-free pasta. It comes in many shapes and tastes great. Whole grain pasta is another option. It has more fiber, which is good for digestion. Regular pasta is fine, but whole grain adds more nutrition.
Vegetable Additions
Feel free to add seasonal vegetables. Zucchini, bell peppers, or asparagus can bring freshness. You can also add different greens like spinach or kale. They pack in nutrients and add vibrant color to your meal.
Storage Info
Storing Leftovers
To keep your High-Protein Chicken Broccoli Pasta fresh, place leftovers in an airtight container. Make sure to cool the dish to room temperature before sealing. Store it in the fridge right away. This meal stays good for about three to four days. If you want it to last longer, consider freezing. Frozen pasta can last up to three months.
Reheating
When you’re ready to eat leftovers, the best way to reheat is on the stove. Add a splash of water or broth to help prevent drying. Heat over medium heat, stirring often. You can also use the microwave. Just cover the dish and heat it in short bursts. This helps keep the texture nice and moist.
Meal Prep
To make weeknight cooking easier, prep ingredients ahead of time. Dice your chicken and store it in the fridge for up to two days. You can also wash and cut the broccoli florets. For quick meals, cook a large batch of pasta and store it. This way, you can mix and match with other veggies or proteins throughout the week.
FAQs
What is the protein content in this dish?
The protein in High-Protein Chicken Broccoli Pasta comes from chicken and whole wheat pasta. Each chicken breast has about 30 grams of protein. Since we use two breasts, that adds up to 60 grams. Whole wheat pasta provides around 7 grams of protein per serving. With four servings, that gives us an extra 28 grams. Overall, this dish has about 88 grams of protein total, or around 22 grams per serving. This makes it a great choice for muscle repair and growth.
Can I make this recipe ahead of time?
Yes, you can make this recipe ahead of time. Cook the chicken, broccoli, and pasta, then mix them together. Store the dish in the fridge for up to three days. When you’re ready to eat, reheat it in a skillet. Add a splash of chicken broth to keep it moist. This way, you save time on busy days.
How can I make this dish spicier?
To add heat, you can use crushed red pepper flakes. Start with half a teaspoon and adjust to your taste. If you want more spice, try adding sliced jalapeños or a dash of hot sauce. Another option is to use spicy Italian sausage instead of chicken for a flavorful kick.
What can I serve with High-Protein Chicken Broccoli Pasta?
High-Protein Chicken Broccoli Pasta pairs well with a light salad. A simple green salad with vinaigrette is perfect. You can also serve garlic bread on the side for a comforting touch. For a heartier meal, consider adding roasted vegetables or a fruit salad to balance the flavors.
In this blog post, we explored a tasty high-protein chicken broccoli pasta recipe. You learned about key ingredients like whole wheat pasta, chicken, and fresh veggies. I shared step-by-step instructions for cooking and combining your ingredients to create a delicious meal. You also found tips for enhancing flavors and making the dish visually appealing.
As you cook, remember these steps and variations. With a little creativity, you can make this dish your own. Enjoy the process and the meal you creat
