Healthy Chicken and Broccoli Recipe
created by
Amanda G. 05/06/2024
"Brocolli pasta panko baked chicken homemade red sauce"
"Great effort Amanda! Youre just one meal away from reaching your weekly target of fiber and lean protein-rich dinners. Its fantastic to see you not only sticking to your nutrition routine but also meeting your water goal. Your dinner choice of broccoli pasta and panko baked chicken with homemade red sauce sounds both delicious and nutritious. I hope youre finding joy in these healthy meals and the positive impact they have on your well-being. Keep exploring and enjoying these nutritious meals!"
See commentsIngredients
- 4 boneless, skinless chicken breasts (about 1.5 lbs)
- 2 cups whole wheat pasta (penne or fusilli)
- 4 cups broccoli florets
- 2 cups homemade red sauce (low-sugar)
- 1 cup panko breadcrumbs (whole wheat if possible)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions
- Preheat your oven to 400°F (200°C).
- Cook the whole wheat pasta according to package instructions until al dente. Drain and set aside.
- In a large bowl, mix panko breadcrumbs with garlic powder, Italian seasoning, salt, and pepper.
- Coat each chicken breast with olive oil, then press into the breadcrumb mixture until fully coated.
- Place the chicken breasts on a baking sheet lined with parchment paper and bake for 20-25 minutes, or until cooked through and golden brown.
- While the chicken is baking, steam the broccoli florets until tender, about 5-7 minutes.
- In a saucepan, heat the homemade red sauce over medium heat until warmed through.
- To serve, place a portion of pasta on each plate, top with broccoli, and add the baked chicken. Spoon red sauce over the top and garnish with fresh parsley if desired.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 45g |
| Fiber | 6g |
| Sugar | 5g |
| Added Sugar | 1g |
| Fat | 8g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Chicken and Broccoli Recipe is packed with lean protein from the chicken, which helps keep you full and supports muscle maintenance. The whole wheat pasta provides complex carbohydrates and fiber, promoting digestive health and sustained energy. Broccoli is rich in vitamins, minerals, and antioxidants, making this dish a powerhouse of nutrition. It fits well into various diets, including Mediterranean and balanced eating plans, while being low in unhealthy fats and added sugars.
Serving Suggestions
- Serve with a side salad of mixed greens and a light vinaigrette.
- Pair with a glass of sparkling water with lemon for a refreshing drink.
- Garnish with grated Parmesan cheese for added flavor.
Recipe Variations and Adjustments
chicken and broccoli recipe
Keep the recipe as is, focusing on the chicken and broccoli as the main components.
chicken broccoli recipe
Eliminate the pasta and serve the chicken and broccoli with a side of brown rice for a different texture.
chicken and broccoli pasta recipe
Add a splash of lemon juice to the pasta for a zesty flavor.
chicken broccoli pasta recipe
Incorporate cherry tomatoes into the pasta for added color and nutrients.
FAQs About This Recipe
Can I use frozen broccoli instead of fresh?
Yes, frozen broccoli works well. Just steam it according to package instructions before serving.
How can I make this recipe dairy-free?
Simply omit any cheese and ensure your red sauce is dairy-free.
What can I use instead of panko breadcrumbs?
You can use crushed whole grain crackers or oats as a substitute.
Is this recipe suitable for meal prep?
Absolutely! This dish stores well in the refrigerator for up to 4 days.
Can I add other vegetables to this recipe?
Yes, feel free to add bell peppers, carrots, or zucchini for more variety.
Why We Love This Recipe
We love this Healthy Chicken and Broccoli Recipe for its perfect balance of lean protein and fiber-rich veggies, making it a satisfying choice for weight loss. The homemade red sauce adds a burst of flavor without unnecessary calories, while the whole wheat pasta provides sustained energy. It's not only nutritious but also quick to prepare, making it ideal for busy days or travel. Enjoy a delicious meal that supports your health goals without sacrificing taste!
Recipe created by Fitmate Coach; inspired by Amanda G.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Brocolli pasta panko baked chicken homemade red sauce"
"Great effort Amanda! Youre just one meal away from reaching your weekly target of fiber and lean protein-rich dinners. Its fantastic to see you not only sticking to your nutrition routine but also meeting your water goal. Your dinner choice of broccoli pasta and panko baked chicken with homemade red sauce sounds both delicious and nutritious. I hope youre finding joy in these healthy meals and the positive impact they have on your well-being. Keep exploring and enjoying these nutritious meals!"