Green Foods: Broccoli and Herbs
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Green Foods: Broccoli and Herbs

Green Foods: Broccoli and Herbs

Hitting two or three o’clock in the afternoon and realizing you haven’t planned for dinner is one of the worst feelings.  With this easy and crowd-pleasing recipe, I can guarantee that at least one day (sometimes two days!) a week you will know that you can whip up a healthy dinner for your family.

Chicken and Broccoli Pasta takes some of the steps out of mixing and matching a starch with a veggie with a meat; this dish uses all of those pieces in one go! This dish is a healthy way to have a hearty, pasta meal. The flavor from the herbs and garlic will make this dish taste much more sophisticated than it is- there are surprisingly few ingredients!

*I happen to cook my chicken in a cast-iron skillet, so I will include that method, but grilled chicken can also be used. *

 

Chicken:

2 skinless breasts

A thick marinade (I use the Soyaki sauce from Trader Joe’s)

Olive Oil

Seasoned Cast Iron Skillet

 

Broccoli and Pasta:

Large noodle such as rigatoni

Two heads of broccoli

4 cloves of freshly pressed garlic

3 tsp chopped basil and rosemary

Olive Oil

Salt and Pepper to taste

 

  1. Preheat oven to 400 degrees.
  2. Marinate chicken for at least an hour; overnight if you can. Heat cast iron skillet over medium heat with about a Tbsp. of olive oil.
  3. Place breasts in skillet and flip once chicken has developed your desired level of crust. Highly recommended to use a splatter screen as cast iron gets extremely hot which can lead to a lot of oil splashing
  4. Your goal is not to cook the chicken on the stovetop, just to caramelize the marinade and give the breasts some good color. Once that is achieved, place the skillet in the oven for 20-25 minutes.
  5. While chicken cooks, start boiling your pasta.
  6. In a fairly large non-stick pan, heat olive oil and garlic over medium heat. Once garlic begins to sizzle, place broccoli florets into pan.
  7. Using a heat- safe glass measuring cup or a ladle, transfer about ¾ cup of pasta water into the broccoli pan. Cover gently with aluminum foil to begin steaming.
  8. When your chicken in finished (juices run clear), chop and set aside.
  9. Add herbs, salt, and pepper to broccoli.
  10. When noodles are al dente, drain and coat with olive oil. Lightly salt.
  11. When you can easily pierce a large broccoli floret with a fork, add noodles to the broccoli pan.
  12. Add chicken to noodles and broccoli, making sure to mix well enough that everything is evenly coated with olive oil.
  13. Optional: Place shaved Parmesan or mozzarella over mixture and then place a lid on the pan to allow cheese to melt.

 

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