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Chicken Broccoli Rottini

Weeknight dinners can be difficult to tackle on any busy day. With my Chicken & Broccoli Rotini, it meets the demands of wanting to cook a fast, healthy, tasty and convenient meal. You get your protein from the chicken, vitamins and nutrients from the broccoli, and whole grains from the pasta, plus the added health benefits of consuming garlic and good fats with the olive oil.

These ingredients, especially the frozen broccoli are main staples in my kitchen. Frozen vegetables are still packed with the essential vitamins and nutrients found in fresh vegetables. They are frozen at their prime and make for an easy vegetable accompaniment to any meal!

Ingredients:

  • Two Boneless/Skinless Chicken Breasts
  • ½ Cup Panko Crumbs
  • 2 TB Parmesan Cheese
  • 1 tsp. Garlic Powder
  • ½ tsp. Onion Powder
  • 1 tsp. Dried Parsley
  • 1 Shallot
  • 3-4 Cloves Garlic
  • 1 TB EVOO
  • 1 Cup Fat Free/Low Sodium Chicken Broth
  • ½ Cup Unsweetened Almond Milk
  • One 14-ounce package of Frozen Broccoli
  • ½ Box of Rotini Pasta
  • Salt & Pepper to taste

To begin, first take the chicken breasts and dice into evenly sized pieces that are roughly one inch in diameter. Once the chicken is cut, season with salt & pepper.

On a large dinner plate add the panko crumbs, 1 TB of parmesan cheese, garlic powder, onion powder and dried parsley. Toss until all ingredients are combined. Now you are ready to toss the chicken in the mixture. Toss a few pieces at a time so that each piece is evenly coated.

Lay the coated chicken on the lined baking sheet that has been lightly sprayed with EVOO spray. Make sure the chicken is event spaced out on the sheet so that it cooks evenly.

Place into a 375- degree oven where the chicken will cook for a total of 30 minutes. After 15 minutes of cooking, flip the chicken so each piece evenly browns, and have that cook for another 15 minutes.

To get started with the broccoli, add EVOO, diced garlic and shallots to a large sauté pan. Allow that to sauté for 2 minutes. Now add the package of frozen broccoli and toss for 3 minutes.

After 3 minutes, add the chicken broth to the pan and cover with a lid to cook covered for 5-7 minutes. Once the broccoli is completely thawed, add the almond milk and the other TB of parmesan cheese. Let that cook for 2-3 minutes. The almond milk and cheese together add creaminess to the sauce.

Once your pasta has cooked and drained, place in a large serving bowl. Pour the broccoli mixture over the pasta and toss until noodles are coated in the sauce. Finally, top with the chicken and serve!

 

 

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