Perfectly Balanced Pasta with Chicken and Broccoli: A Flavorful Meal for Family Nights

Looking for a balanced meal that can satisfy the whole family? Try our Pasta with Chicken and Broccoli, an easy-to-prepare dish that combines all the essential elements of a nutritious, hearty meal. This recipe is packed with protein from chicken, fiber-rich broccoli, and the comforting richness of pasta.

This dish not only offers a delightful taste but also provides key vitamins and minerals. It's perfect for those busy weeknight dinners when you want to serve something that’s both quick and delicious. Let’s dive into how we can prepare this meal in just 30 minutes, yielding four generous servings.

Cooking Time: 30 Minutes

Servings: 4 people

Ingredients

1 lb (450g) of chicken breast cutlets, sliced into thin strips
8 oz (225g) of broccoli florets
3 cups of uncooked pasta (we recommend fusilli or penne for texture)
2 tbsp olive oil
1 onion, chopped
2 cloves garlic, minced
Salt and pepper, to taste
1/4 cup grated Parmesan cheese (optional)
Lemon zest or fresh parsley for garnish (optional)

Instructions

Boil the Pasta: In a large pot, bring 4 cups of water to a boil. Add salt and cook pasta according to package instructions until al dente. Drain well when done.
Cook the Chicken: Heat olive oil in a pan over medium heat. Once hot, add chicken strips and sauté for about 5-7 minutes or until golden brown and fully cooked through (internal temperature should reach at least 165°F/74°C). Remove from heat and set aside.
Prepare Broccoli: While the pasta is boiling, prepare the broccoli by either steaming it for about 3-4 minutes or microwaving it in a covered microwave-safe bowl with a few tablespoons of water. Ensure the broccoli remains bright green.
Mix Everything Together: In the same pan used to cook chicken, add the sautéed onions and garlic. Sauté until fragrant (about 2 minutes). Add cooked pasta, chicken strips, and steamed broccoli. Toss everything together lightly, seasoning with salt and pepper according to taste.
Garnish and Serve: Optionally, sprinkle Parmesan cheese over the dish and garnish with lemon zest or fresh parsley for added flavor and color. Serve immediately while hot!

Nutritional Highlights

This meal is a balanced choice as it contains proteins from chicken breast, vitamins and minerals found in broccoli, along with complex carbohydrates from pasta. A single serving provides about:

35 grams of protein
40 grams of total carbohydrates (with 15g fiber)
20g healthy fats (mostly unsaturated)
A good source of essential vitamins and minerals like vitamin C, potassium, and B-complex vitamins

Tips for Success

To ensure a delicious result:

Make sure your chicken is not overcooked; it should still have some moisture inside.
The pasta should be al dente – slightly firm to the bite, as cooking time may vary depending on brand and type of pasta used.
A small amount of butter or a touch more olive oil can enhance the flavor if desired.

Why This Recipe Works

This dish is an excellent example of how versatile ingredients like chicken, broccoli, and pasta can be combined to create something satisfying yet healthy. It’s simple enough for beginners but offers complexity in terms of flavors through the sautéed onions and garlic.

The balance between different textures – creamy pasta, crunchy broccoli, and succulent chicken – ensures that each bite is a delightful experience. Plus, it can be easily customized to suit individual dietary needs or preferences; for instance, using whole wheat pasta or adding some fresh herbs like basil or thyme could elevate the flavor profile.

Conclusion

Our Pasta with Chicken and Broccoli is a go-to meal that can easily become part of your regular dinner rotation. Its combination of familiar flavors, ease of preparation, and versatility make it perfect for busy families or those looking to experiment in the kitchen without too much effort.

Beyond its delicious taste, this dish provides substantial nutritional benefits, making it an ideal choice for balanced eating habits. Give it a try at home and experience the satisfaction of knowing you’re providing your family with a nutritious and tasty meal!