High Protein Chicken and Broccoli Pasta Recipe - Easy and Delicious

Ingredients

• 200 g Chicken Breast (boneless, skinless; cut into two equal pieces)
• 1 Tbsp Olive Oil (extra‑virgin)
• 2 cups Broccoli Florets (fresh, cut into bite‑size pieces)
• 2 cloves Garlic (minced)
• 1 small Shallot (finely diced)
• 0.25 tsp Red Pepper Flakes (lightly toasted)
• 85 g Whole Wheat Pasta (uncooked; any shape; cooked al dente)
• 0.25 cup Water (for steaming broccoli)
• to taste Salt
• to taste Black Pepper

Instructions

1. Prep Ingredients

   Trim any fat from the chicken breast and cut into two equal pieces. Cut broccoli into bite‑size florets. Mince the garlic and finely dice the shallot.

   Time: PT10M

2. Cook Chicken Breast

   Heat the large skillet over medium‑high heat, add the olive oil, then place the chicken pieces in the pan. Cook 2 minutes per side until golden and the internal temperature reaches 165°F (74°C).

   Time: PT4M

   Temperature: medium-high

3. Rest Chicken

   Transfer the cooked chicken to a plate and set aside while you finish the vegetables.

   Time: PT1M

4. Steam Broccoli

   Add ¼ cup water to the same skillet, then add the broccoli florets. Cover with a lid and steam for 4–5 minutes until bright green and just tender, scraping up any browned bits from the chicken.

   Time: PT5M

   Temperature: medium

5. Sauté Aromatics

   Remove the lid, add the minced garlic and diced shallot to the pan, and sauté for 2 minutes until fragrant.

   Time: PT2M

   Temperature: medium

6. Toast Red Pepper Flakes

   Sprinkle the red pepper flakes over the aromatics and stir for 30 seconds until aromatic.

   Time: PT30S

   Temperature: medium

7. Combine Pasta

   Add the cooked whole‑wheat pasta to the skillet and toss to coat with the vegetables and pan juices.

   Time: PT2M

   Temperature: medium

8. Finish Dish

   Slice the rested chicken (if desired) and return it to the skillet. Toss everything together, season with salt and black pepper, and cook 1 more minute to reheat the chicken.

   Time: PT1M

   Temperature: medium

9. Portion for Meal Prep

   Divide the mixture evenly into two airtight containers. Allow to cool slightly before sealing and refrigerating.

   Time: PT1M

Nutrition Facts

Calories

495

Protein

38g

Carbohydrates

45g

Fat

12g

Fiber

6g