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.
*Görsel temsilidir, gerçek tariften farklılık gösterebilir (AI tarafından oluşturulmuştur).*
Malzemeler
- 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
Yalnızca NutriPro üyeleri için kullanılabilir.
Talimatlar
- 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.
Besin Bilgileri
Bu tarifi neden seçmelisin
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.
⭐ Yorumlar ve Değerlendirmeler
Benzer Tarifler
Healthy Turkey and Herb Risotto
A light and nutritious take on classic risotto, featuring lean turkey and fragrant herbs. This creamy-textured dish is made healthier by replacing butter with olive oil, creating a balanced and flavorful meal for any night of the week.
Healthy Turmeric & Garlic Chicken Skillet
A quick and vibrant chicken dish, pan-seared and coated in a fragrant, homemade curry-style sauce. This simple recipe transforms a basic chicken fillet into a nutritious and flavorful meal in under 20 minutes, perfect for a healthy weeknight dinner.
One-Pot Minced Meat, Potato, and Rice Skillet
A simple yet flavorful one-pot meal featuring lean minced meat, tender potatoes, and rice, all simmered together with garlic and herbs. A perfectly balanced and comforting dish made in under 45 minutes.
Lean Beef and Potato Shepherd's Bake
A wholesome and comforting casserole featuring a savory ground beef and vegetable base topped with creamy mashed potatoes. This healthier take on a classic is made without butter or cheese for a lighter, yet satisfying meal.
Spiced Chicken and Rainbow Pepper Wraps
Vibrant, lean chicken and colorful bell peppers sautéed with aromatic spices, wrapped in a warm whole-grain tortilla with a creamy avocado spread. A quick, satisfying, and balanced meal perfect for a healthy lunch or dinner.
Layered Peanut Butter & Blueberry Chia Pudding
A nutritious and visually stunning breakfast or snack, featuring creamy chia pudding, a quick homemade blueberry compote, and a rich peanut butter swirl. It's a simple, no-cook recipe that's both satisfying and delicious.
Ginger-Garlic Chicken & Veggie Stir-fry
A vibrant and flavorful stir-fry that combines lean chicken breast with a colorful medley of fresh vegetables in a savory ginger-garlic sauce. Served over wholesome brown rice, this dish is a perfect weeknight meal that's both quick and satisfying.
Sheet Pan Lemon Garlic Salmon with Roasted Sweet Potato & Broccoli
A vibrant and simple one-pan meal, packed with flavor and nutrients. Tender salmon, caramelized sweet potatoes, and crisp broccoli are roasted to perfection with garlic and lemon for a delicious and easy weeknight dinner.