Preparing dinner can often feel daunting, especially after a long day. One Pot Chicken and Broccoli Pasta emerges as an ideal solution for busy households seeking a nutritious and hearty meal without the hassle of extensive cleanup. This article will explore the benefits of this recipe, provide insights into its nutritional value, and outline tips for successful preparation.
The Appeal of One-Pot Meals
One-pot meals have gained immense popularity in contemporary cooking. The convenience of creating a dish using a single pot minimizes cleanup, allowing busy families to enjoy quality time together at the dinner table.
Additionally, one-pot recipes often allow for efficient cooking. Ingredients are layered and cooked simultaneously, maximizing flavors while reducing cooking time. The One Pot Chicken and Broccoli Pasta is no exception; it combines protein, vegetables, and carbohydrates into a delightful dish.
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Nutritional Benefits of Chicken and Broccoli
Both chicken and broccoli are staples in many diets due to their vast nutritional benefits.
- Chicken is an excellent source of lean protein, essential for muscle growth and repair. It is low in fat, particularly skinless, making it a heart-healthy choice. Furthermore, chicken contains important vitamins like B6 and B12, promoting energy metabolism and overall health.
- Broccoli, on the other hand, is loaded with essential vitamins and minerals. It is rich in Vitamin C, contributing to immune function and skin health. Broccoli also contains fiber, which aids digestion and helps maintain a healthy weight.
Combining chicken and broccoli in a pasta dish provides a balanced meal that meets dietary needs while satisfying and filling.
Choosing the Right Pasta
While many varieties of pasta exist, selecting the right type can influence the overall texture and flavor of the dish. Opt for whole grain or whole wheat pasta for added fiber and nutrients.
Alternatively, gluten-free pasta can be suitable for those with dietary restrictions. When cooking the pasta, it is advisable to keep it slightly undercooked, as it will continue to absorb moisture and flavors during the one-pot cooking process.
Enhancing Flavor with Seasoning
One common mistake when preparing one-pot meals is neglecting to season adequately throughout the cooking process. Proper seasoning enhances the flavors of the ingredients, making the dish more appealing.
Consider adding garlic, onion, or herbs like thyme and oregano. A splash of lemon juice or a sprinkle of Parmesan cheese at the end can elevate the dish, adding depth and richness.
Managing Cook Times and Techniques
Successful preparation of the One Pot Chicken and Broccoli Pasta involves managing cook times effectively. Chicken should be cooked to a safe internal temperature of 165°F (75°C) to ensure it is fully cooked.
Broccoli typically requires a shorter cooking time than pasta; therefore, adding it at the appropriate time during the cooking process is vital. This way, the broccoli retains its texture and vibrant color.
The Importance of Leftovers
One of the appealing aspects of One Pot Chicken and Broccoli Pasta is its ability to produce leftovers. Many families can enjoy the flavors of this meal multiple times, providing convenience for lunches or future dinners.
Additionally, leftovers can be stored in airtight containers in the refrigerator for several days. They can also be frozen for extended shelf life. Proper storage techniques will preserve the meal’s delicious flavors and nutritional content, allowing enjoyment beyond one evening.
Customizing Your Dish
While the classic combination of chicken and broccoli is incredibly satisfying, there are numerous ways to customize the One Pot Chicken and Broccoli Pasta to suit individual tastes.
For instance, incorporating other vegetables such as bell peppers, carrots, or peas can enhance nutrition and add vibrant colors to the dish. For those who appreciate spice, a dash of red pepper flakes can introduce a piquant kick.
Moreover, experimenting with different sauces—ranging from creamy Alfredo to a light olive oil and lemon dressing—provides a refreshing twist to the original recipe.
One Pot Chicken and Broccoli Pasta
Ingredients
- **For the Garlic Herb Crusted Chicken:
- 1.5 lbs chicken breasts (2-3 breasts) raw, cut in half
- 2 tsp italian seasoning
- 2 tsp garlic powder
- ¼ tsp pepper
- ¼ tsp kosher salt plus extra 1/4 tsp for chicken
- ¼ cup white flour
- 6 tsp olive oil divided
- olive oil cooking spray
- **For the Creamy Pasta and Broccoli:
- 1 tsp olive oil
- 5 cloves garlic minced
- 8 ounces Campanelle, dry or any pasta that holds sauce well
- 1 cups water
- 2 cups 99% fat free chicken broth low sodium if available
- ¾ cup half and half regular
- ½ cup parmesan cheese, grated the higher quality, the better
- 4 cups broccoli fresh, roughly chopped
- ½ tsp kosher salt
- ¼ tsp pepper
- salt & pepper, to taste
Instructions
Step 1: Prepare the Chicken
Mix the Coating
- In a small bowl, combine flour, spices, salt, and pepper. Set aside.
Coat the Chicken
- Place chicken breasts in a gallon-sized ziplock bag.
- Add 1/4 tsp kosher salt and 2 tsp olive oil.
- Seal the bag and shake it to coat the chicken with oil.
- Add the flour mixture to the bag and shake again to coat the chicken thoroughly.
Cook the Chicken
- In a large skillet, heat 2 tsp olive oil over medium heat.
- Add the coated chicken to the skillet.
- Spray the top side of the chicken with olive oil cooking spray.
- Avoid overcrowding the skillet; it may be necessary to cook in two batches.
- Cook for 4-5 minutes or until crispy.
- Flip the chicken and continue to cook until it reaches an internal temperature of 160°F.
- Remove from the skillet and allow the chicken to rest.
Repeat for Second Batch
- Follow the same steps for the remaining chicken.
Rest the Chicken
- Let all cooked chicken rest on a cutting board or plate, while preparing the pasta and broccoli.
Step 2: Make Creamy Pasta and Broccoli
Prepare the Skillet
- Using the same skillet with remnants of cooked chicken, add 1 tsp olive oil and minced garlic.
- Cook until fragrant, approximately 30 seconds.
Cook the Pasta
- Add dry pasta, 1 cup of water, 2 cups chicken broth, and a pinch of salt and pepper to the skillet.
- Bring the mixture to a boil. Cover it with a tight-fitting lid.
- Reduce the heat to low and simmer for about 12 minutes, or until the pasta is cooked through.
Add Creamy Ingredients
- Once the pasta is done, add half and half, parmesan cheese, and broccoli to the skillet.
- Stir constantly over medium-high heat for 2-3 minutes, or until the sauce thickens.
- Return the heat to low and cover the skillet. Cook the broccoli for an additional 1-2 minutes, depending on desired doneness.
Serving
- Serve the creamy pasta and broccoli warm.
- Pair with the rested Garlic Herb Crusted Chicken.
Hey readers! Chip Holland here, and I’m a Manager of this website. My passion for writing about it only matches my passion for BBQ. Follow my blog for mouth-watering recipes, tips, and tricks for the perfect smoke, grill, and BBQ. I’m sure you won’t be disappointed!