Quick Garlic Pasta with Chicken & Broccoli

http://greenlitebites.com/2008/10/21/quick-garlic-pasta-with-chicken-broccoli/
garlicPasta1

This was a quick idea after having nothing ready for dinner. I was fighting off the urge to order in and I needed to please both the husband and the toddler. Now that’s no easy task! :~)

Somehow I succeeded! The only thing the husband said was it could have used a bit more garlic. I, on the other hand, thought it was the perfect amount. The hint was there without being overpowering and I couldn’t add more anyway, I used all that I had!

Sorry the picture isn’t that great. I wasn’t planning on posting it but after I tried a bite I reconsidered and snapped real quick! Quick Garlic Pasta with Chicken & Broccoli

  • 8 oz whole wheat spaghetti
  • 1/2 tbsp olive oil (7g)
  • 6 cloves of garlic minced
  • 8oz boneless skinless chicken breast uncooked and cut into chunks
  • 1 tbsp whole wheat flour
  • 1 cup fat free chicken broth
  • 1/2 of a large bag frozen broccoli (about 8-10oz)

Put a large pot of water on high and bring to a boil Cook pasta according to package.

In a large skillet (don’t do what I did and run out of room), heat the oil over medium heat. Add the garlic and sauté for a bit. Not too long, you don’t want it turning brown. Add the chicken and brown.

Once the chicken is all white and minimal pink, add the tablespoon of flour. Stir to coat. Immediately add the chicken broth and frozen broccoli. Raise the heat to high and bring to a boil.

At this time the pasta should be done. Drain and add to the skillet once boiled. Toss to coat, cook a minute or two, remove from heat and serve!

I sprinkled with a bit of parmesan cheese and fresh ground pepper.

Approx Nutritional Information per serving
Servings Amt per Serving
4 1/4 of the Recipe
Calories Fat Fiber WWPs
332 7g 6g old: 6 new: 8
Sugar Sat Fat Carbs Protein
3g 0g 42g 24g
31 comments »»
Posted in: 6 WWP, 8 WWPP, Dinner Ideas, Food Photos, Pasta Ideas, Toddler Approved
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31 Comments and 0 Replies

  1. Sabrena

    This sounds soo yummy!! I wish I had creative juices like you in the kitchen. I can’t wait to try this recipe. All I need is some whole wheat spaghetti and I’m ready to go!

  2. Allison K

    Looks awesome as usual! I think your pasta dishes inspire me the most. Or maybe it’s just the pasta :P

    On the hubby garlic note – I am not sure, but I think research proves that women have a heightened sense of taste and smell. I think, don’t quote me on it. So, don’t worry about him, I’m sure you had the perfect amount of garlic! lol

    Also, I love the oil infusing thing for pasta. I’ll typically add shallots/green onion and a small amount of red pepper flakes to the oil for extra layers of flavor. Oh jeez.. now I want pasta!

  3. alessandra

    hey Roni I have a question but it’s not really about this dish in particular… I’m just starting out on this whole cooking venture and I bought stuff today to make the stuffed mushrooms… after looking at a TON of your recipes, what would you say are staple ingredients that you buy or I could buy to make a number of recipes so I don’t have to go to the store every time I want to make something? I know like whole wheat pasta, tomatoes, bell peppers, frozen meats (ie: ground turkey, beef, chicken), but what are some others that are a MUST HAVE for you? thanks so much!!

  4. Sandy

    This looks perfect for dinner tomorrow night. Just one question – I always steer away from recipes that require cooking meat in a skillet because I don’t know when it is done or I burn it on the outside and it is still undercooked. Any tips on how long at what temp – low,med. med-high or high? Also would it taste the same if you cooked the chicken in the microwave and then added to the sauteed garlic?

  5. roni

    Sandy – I used to be like that too. Here’s my take…
    1.) You can make the pieces really small if you are that worried.
    2.) I always brown and then cook in some liquid. If you are cooking small pieces of chicken in a liquid that boiling it’s cooks them REAL fast.
    3.) I always look for a big piece and cut in half to check if I’m unsure. If the big piece is dome the little ones are too.

    I would stay away from the microwave thing, the chicken is end up over cooked, dry and rubbery.

    I hope that helps! ou really have nothing to worry about with these types of dishes where you are adding a liquid and cooking over a period of time.

  6. Jzbell

    alessandra – wanted to offer my two cents, as this is something I struggled with a bit too – I am single and am cooking only for myself 98% of the time, so it’s been really tricky to learn what to buy to be able to make yummy, healthy dinners and still not waste. What I do is go through the Web site a day or two before I go shopping and note recipes that use a lot of the same ingredients, then make my shopping list accordingly. I also try to look for recipes that will be good reheated, so that I can make a batch and portion it out for lunches over the next couple days. The next week, I might try a handful of different recipes, but I still try to match up the ingredients. Over time, my cabinets have become stocked with some of the ingredients that keep well and are used often, so now I just have to replenish stuff when it runs out, and my weekly trips to the store are really just for meat and fresh fruits and veggies. It takes a lil extra time to do it that way, but the planning really helps me not spend a fortune every time I go to the grocery store AND not end up with a bunch of junk food or spoiled produce. Happy shopping!

  7. Alisha

    wow….this looks amazing! I am totally a fan of all in one meals like you are! OK….going to get the stuff for this NOW!

  8. Alisha

    oooo and before I forget…I used your salisbury steak recipe….the old one with the french onion soup (haven’t tried the mushroom soup yet but will soon)…anyway, I made them into meatballs and put them in the crockpot on low 6 hours and it turned out amazing….swedish meatball style….fam loved it! Thanks…that recipe is a regular in my house 3-4 times a month…

  9. Valerie

    I make something very similar to this but add crushed red pepper flakes. It is also good with shrimp instead of chicken. It is one of our “we need dinner fast” meals. My husband even makes a version of it. I like his better but I really think it’s just because I didn’t have to cook it.
    It is also INCREDIBLE with a squeeze of lemon juice. YUMMINESS!!!!

  10. crista

    Ok so since I don’t have much cooking experience maybe you can help me out…I made a Kraft recipe last month where it said uncooked chicken cut into chunks..is there a trick to this? I find this very difficult at times and I get nervous with uncooked chicken as it is..let alone trying to cut it while its uncooked…my solution last time was to put the chicken in a skillet for a few minutes and cut the pieces that way cause as the chicken started to cook it was easier to cut..?? Any other suggestion? Specia knife? or way to cut it? Sorry for a silly question…

  11. roni

    crista – ahhh it does get tricky, especially with my crappy knives!

    Try this…. put the chicken in the freezer for a bit. It’s always easier to cut when it’s partially frozen!

  12. Judy Squires

    Roni,
    I see you advertise Acai Berry on your site. Do you use this? I ordered some for my stubborn belly fat. I have lost 25 lbs so far on Weight Watchers and the area that has gone down the least in my belly. If this little berry attacks yucky brown belly fat I’ll be ecstatic!

    I love your recipes and watching you and your little guy in the kitchen. It’s nice to know that a real person is trying to lose weight and keep it off. I have been trying some of your recipes and find them full of flavor which is so important when dieting.

    God Bless and keep up the good work,
    Judy

  13. Josie

    Roni this looks so good!! question for you, have you ever tried the product fibergourmet? It’s a light pasta that has some crazy amount of fiber like 18g per serving. I was thinking of buying it but i wanted to see if you tried it first (i don’t trust their reviews! lol) anyway, just thought i would ask. if not i might just suck it up and buy a bag or two and i’ll let ya know how it tastes!

  14. alessandra

    Roni PERFECT link…that is EXACTLY what I was looking for! and Jzbell, you hit the nail on the head! My husband works evenings so it’s just me and my toddler and I really don’t like throwing food away but sometimes I end up with odds and ends items that I need to go to the store to complete a meal… I’m NOT the kind like roni that can scour the pantry and just come up with something… anyway, thanks for all of the advice! You ladies are so awesome!! :)

  15. Josie

    Thanks beth! I’m def. going to give this a try, we go through so much whole wheat pasta in my house and i was thinking the fiber gourmet might be a great way to add more fiber into our meals.

  16. roni

    Judy – I don’t… the ads are autogenerated so I have no experience with it. Sorry. Although Acai berry is in my supplement.

    Thanks for the kind words!

  17. roni

    Josie – I have eaten fiber gourmet! Actually I reviews it for my site a long time ago but lost it in the crash. :~( I even had a shrimp recipe Idea using it. I should go find that! It was good but I prefer just straight up whole grain pasta. It easy to buy and has less ingredients. LOL Don’t know if that makes sense. :~)

  18. Audrey

    Roni – this was great. My daughter liked it too. That is high praise. I used left over chicken. The whole thing went together quick and easy.

  19. Sarah

    I wanted to add to the conversation of cutting up raw chicken into chunks–get a good kitchen shears. Works like a charm :)

  20. Aime

    This was a huge hit tonight. I made it for my husband, grandmother and me. My grandmother can’t stop talking about how delicious it was. She asked for the recipe and will most certainly be making it next week. My husband had two large dishes. I also thought it was quite tasty for such a light dish.

    Roni, thank you so much for your recipes. They are such a huge help to me and my family is really enjoying all of the variety.

  21. Lindsey

    I’m just stumbling across your blog, after starting a new journey towards a healthy lifestyle! I can’t wait to try your recipes, and this looks absolutely delicious!

  22. Lisa

    This is one of my favorite Roni ideas. I love this recipe and I modify it a little. I use a whole bag of frozen broccoli pretty much all the time. Makes more and doesn’t add any points! I used to make something similar but not as light. When I found this, I was so excited to have an easy way to cut back.

  23. Megan

    Tried this for supper tonight and it was delicious. And I had all the ingrediants on hand–no shopping. Thanks for the recipe. I was thinking some mushrooms would also be good with this.

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