Introduction
Healthy Chicken and Broccoli Pasta Bake is a delicious and nutritious dish that combines lean protein, vibrant vegetables, and pasta for a fulfilling meal. This one-dish wonder is ideal for busy weeknights and offers the perfect balance of flavor and health. With its creamy texture and cheesy topping, it’s a great way to encourage loved ones to enjoy their vegetables without compromising on taste.
Detailed Ingredients with measures
– Whole wheat pasta (250g)
– Chicken breast, diced (400g)
– Broccoli florets (300g)
– Garlic, minced (2 cloves)
– Onion, chopped (1 medium)
– Olive oil (2 tablespoons)
– Low-fat cream cheese (200g)
– Chicken broth (1 cup)
– Reduced-fat shredded cheese (1 cup)
– Salt (to taste)
– Pepper (to taste)
– Optional: Italian seasoning (1 teaspoon)
Prep Time
Prep time for this dish is approximately 15 minutes. During this time, gather and prepare all ingredients, ensuring that the chicken is diced, broccoli is chopped, and vegetables are ready to be sautéed.
Cook Time, Total Time, Yield
Cook time is around 30 minutes, which includes boiling the pasta and baking the dish. The total time, therefore, comes to about 45 minutes from start to finish. This recipe yields approximately 4 servings, making it perfect for a family meal or leftovers for lunch.
Detailed Directions and Instructions
Preparation of Ingredients
Start by preheating your oven to 200°C (400°F). Gather all the necessary ingredients, including chicken, broccoli, pasta, and cheese.
Cooking Pasta
In a large pot, bring salted water to a boil. Add pasta and cook according to package instructions until al dente. Drain and set aside.
Cooking Chicken
In a large skillet, heat olive oil over medium heat. Add diced chicken, season with salt and pepper, and cook until golden brown and cooked through, about 5-7 minutes.
Adding Broccoli
In the same skillet with the chicken, add broccoli florets. Cook for an additional 2-3 minutes until the broccoli is tender but still crisp.
Combining Ingredients
In a large mixing bowl, combine the cooked pasta, chicken, and broccoli. Add in your chosen sauce, mixing well to ensure everything is evenly coated.
Transfer to Baking Dish
Pour the pasta mixture into a prepared baking dish, spreading it out evenly.
Cheese Layering
Sprinkle grated cheese generously over the top of the pasta mixture.
Baking
Place the baking dish in the preheated oven and bake for 15-20 minutes, or until the cheese is bubbly and golden.
Serving
Remove from the oven and let it cool for a few minutes before serving. Enjoy your meal!
Notes
Ingredient Variations
Feel free to substitute chicken with turkey or use plant-based proteins for a vegetarian option.
Pasta Choices
Any short pasta will work for this recipe, such as penne, fusilli, or rotini.
Making Ahead
This dish can be assembled ahead of time and stored in the refrigerator for up to 24 hours before baking.
Leftovers
Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave.
Serving Suggestions
Pair with a fresh green salad or garlic bread for a complete meal.
Cook techniques
Boiling Pasta
Boil pasta in salted water until al dente. This ensures the pasta has a firm texture that holds up well during baking.
Blanching Broccoli
Blanch broccoli by boiling it briefly and then shocking it in ice water. This keeps the broccoli bright green and crisp.
Making a Creamy Sauce
Prepare a creamy sauce using chicken broth and cheese, allowing it to thicken for a rich flavor.
Baking
Assemble the pasta, broccoli, and sauce in a baking dish, then bake until bubbly and golden brown on top.
Grating Cheese
Grate cheese before adding it to the dish for easy melting and even distribution.
Layering Ingredients
Layer ingredients in the baking dish to ensure every bite is flavorful and balanced.
FAQ
Can I use other vegetables in this recipe?
Yes, you can substitute or add other vegetables like spinach, bell peppers, or carrots.
What type of pasta works best?
Penne or fusilli are great choices as their shapes hold sauce well.
Can I make this recipe ahead of time?
Yes, you can prepare it in advance, cover it, and store it in the refrigerator before baking.
Is it possible to freeze this pasta bake?
Yes, this dish can be frozen before baking. Thaw it in the refrigerator and bake as directed.
What can I use instead of chicken?
You can use cooked turkey, shredded rotisserie chicken, or a plant-based protein for a vegetarian option.
Conclusion
This Healthy Chicken and Broccoli Pasta Bake is not only a wholesome dish that brings together the goodness of chicken and vegetables, but it also offers a comforting and satisfying meal option. The combination of flavors and textures, along with the ease of preparation, makes it a perfect choice for busy weeknight dinners or meal prep for the week ahead. Enjoy this delicious bake knowing it’s also a nutritious choice for you and your family.
More recipes suggestions and combination
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Chicken Alfredo with Broccoli
A classic spin on chicken and broccoli, this dish combines a rich Alfredo sauce with pasta, while still providing a good dose of vegetables.
Pasta Primavera
This colorful dish includes a variety of fresh vegetables tossed with pasta and a light olive oil or tomato sauce, making it a vibrant and healthy option.
Cheesy Cauliflower and Broccoli Bake
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