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Chicken and Cheesy Broccoli Penne
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Servings:
2
Author:
Prep Time:
5 minutes
Cook Time:
25 minutes
Total Time:
30 minutes
Course:
Main Course
Cuisine:
American
Italian
Keywords:
Pasta
chicken
meal prep
Counting Macros
Meal Planning
Red Lentil Pasta
🧂 Ingredients
8 oz
Boneless, Skinless, Chicken Breast
¼ tsp
Black Pepper
¼ tsp
Garlic Powder
¼ tsp
Red Pepper Flake
1 tbsp
Extra Virgin Olive Oil
112 g
Organic Red Lentil Penne Pasta
(about 2 cups)
165 g
Broccoli
chopped into florets, (1 small head)
½ cup
Water
½ tsp
Reduced Sodium Chicken Base
3 tsp
All Purpose Flour
½ cup
Pasta water
2
Fresh Garlic
diced
340 g
Campari Tomatoes
quartered, (about 4 tomatoes)
2 oz
Mozzarella Shredded Cheese, made from 2% milk
1 dash
Salt
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Instructions
1
Heat a stove top pan to medium heat, while the pan is heating season the chicken
breast on both sides. You can use any seasonings you like. My favorite go to
combination is: black pepper, red pepper, and garlic powder.
2
Once the pan is hot, add the extra virgin olive oil to the pan. Place the
chicken immediately in the pan. Leave it there on medium heat for 2 minutes,
then flip to the other side and cook for an additional 2 minutes. Both sides
should start to become golden brown, but the center will still look uncooked…If
not, give each side another minute…your pan wasn't hot enough.
3
Then turn the heat to low and cover the chicken with a lid. Let it cook for
about 8 minutes, then flip and cover again for another 8 minutes on the other
side. After 8 minutes on each side covered, the chicken should be done. But this
does depend on the size of the chicken breast…these times are based on a 8 oz
breast.
My rule of thumb is, once covered, cook the chicken for 1 minute per ounce per
side, I find that this delivers a perfect juicy chicken breast every time.
It is always best to check the internal temperature of chicken before serving.
4
While the chicken is cooking bring a pot of water to a bowl and cook the red
lentil pasta following the directions on the package.
5
Once the pasta is done, remove from heat, drain pasta, reserving 1/2 cup pasta
water in a separate dish.
6
In another pot while the chicken is cooking: Heat a medium sauce pan with about
1 inch of water at the bottom, bring the water to a boil. Place a steamer basket
in the sauce pan, making sure water level is below the bottom of the basket. Put
the broccoli into of the steamer basket, cover with the lid and cook for 8
minutes.
7
Once done drain the water and remove the steamer basket. Toss the broccoli with
a little black pepper. The broccoli should still have a little crisp to it.
8
Once the chicken is done remove the chicken from the pan, saving the juice in
the pan, and dice the chicken into bite size pieces.
9
Now it is time to use all that juice from the chicken to make a sauce. Turn up
the heat on the remaining chicken juice to medium, add the flour and stir until
it becomes a paste.
10
Then add the 1/2 cup reserved pasta water, better than bouillon chicken base,
and diced garlic. Stir this around for a few minutes until it begins to boil.
11
Once boiling add the cooked pasta, broccoli, tomatoes, and diced chicken. Cook
stirring for 1 minute.
12
Finally, add the shredded cheese and season with a dash of salt, several cracks
of pepper, and a sprinkle of red peeper flake. Cook stirring for another minute,
then serve and enjoy!
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