A light and zesty pasta dish perfect for a weeknight meal. It features lean chicken, fiber-rich broccoli, and whole wheat pasta in a simple lemon-garlic olive oil sauce, finished with a touch of Parmesan.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
Ingredientes
- 450g chicken breast, cut into bite-sized pieces
- 180g integral pasta (whole wheat)
- 400g broccoli, cut into florets
- 30ml olive oil (2 tablespoons)
- 20g Parmesan cheese, grated
- 3 cloves garlic, minced
- 1 lemon, for juice
- Salt and black pepper to taste
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Instruções
- 1.Bring a large pot of salted water to a boil. Cook the integral pasta according to package directions. Add the broccoli florets to the pot during the last 4 minutes of cooking time.
- 2.While the pasta cooks, heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Season the chicken pieces with salt and pepper and cook for 6-8 minutes, until golden and cooked through.
- 3.Add the minced garlic to the skillet with the chicken and cook for 1 minute more until fragrant.
- 4.Drain the pasta and broccoli, reserving about 60ml of the cooking water.
- 5.Add the drained pasta and broccoli to the skillet with the chicken. Pour in the reserved pasta water, the remaining tablespoon of olive oil, and the lemon juice. Toss everything together until well combined.
- 6.Remove from the heat and stir in the grated Parmesan cheese. Divide among 3 plates and serve immediately.
Informações Nutricionais
Porque esta receita
This balanced meal is rich in lean protein from chicken for muscle support and high in fiber from whole wheat pasta and broccoli, promoting digestive health. The light olive oil and lemon sauce provides healthy fats and antioxidants without heavy creams.
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