Xakk’s Lemon Broccoli Pasta with Chicken: A Quick and Nutritious Delight
Recipe Overview
Xakk’s Lemon Broccoli Pasta with Chicken is a simple yet elegant dish designed for those who crave a balance between quick preparation and flavorful, nutritious eating. Conceived for my friend Xakk, a broccoli aficionado, this dish marries the crispness of fresh broccoli with the zestiness of lemon and the savory delight of tender chicken. Whether you’re flying solo in the kitchen or preparing a light lunch for two, this recipe promises to satisfy without demanding hours of your time.
Detailed Recipe Information
- Name: Xakk’s Lemon Broccoli Pasta with Chicken
- Cook Time: 8 minutes
- Prep Time: 5 minutes
- Total Time: 13 minutes
- Description: This quick and delightful meal combines the robust flavors of broccoli, lemon, and chicken into a nutritious pasta dish. Perfect for a solo indulgence or a shared light lunch with a side of fresh fruit.
- Recipe Category: One Dish Meal
- Keywords: Lunch/Snacks, Chicken, Poultry, Vegetable, Meat, Low Cholesterol, Healthy, < 15 Mins, Beginner Cook, Stove Top, Easy
- Aggregated Rating: 5
- Review Count: 3
- Calories: 1040.3 kcal
- Fat Content: 31.3 g
- Saturated Fat Content: 4.6 g
- Cholesterol Content: 68.4 mg
- Sodium Content: 106.2 mg
- Carbohydrate Content: 136.8 g
- Fiber Content: 5.9 g
- Sugar Content: 4.2 g
- Protein Content: 52.1 g
- Recipe Servings: 1
- Recipe Yield: Approximately 1 serving
Ingredients
For the Lemon Broccoli Pasta with Chicken, gather the following ingredients:
- 1 broccoli floret
- 6 oz dry pasta (such as penne or fusilli)
- 1 boneless, skinless chicken breast
- 1 tablespoon olive oil
- Juice from one lemon
- 2 cloves garlic, minced
- 1 teaspoon black pepper, freshly ground
- Salt (optional, to taste)
Instructions
Step 1: Preparing the Chicken
- Heat a non-stick frying pan over medium heat. Add a little olive oil if necessary.
- Cook the chicken breast for about 4 minutes on each side or until fully cooked through. The internal temperature should reach 165°F (74°C).
- Remove the chicken from the pan and let it cool slightly on a cutting board. Once cooled, dice the chicken into bite-sized pieces.
Step 2: Cooking the Pasta and Broccoli
- Bring 2 quarts of salted water to a boil in a large pot. Add the dry pasta and broccoli florets.
- Reduce the heat to a simmer and cook for about 6 to 8 minutes, or until the pasta is al dente and the broccoli is fork-tender.
- Drain the pasta and broccoli in a colander and set aside.
Step 3: Preparing the Sauce
- In a shallow dish, combine the olive oil, lemon juice, minced garlic, and black pepper. Stir well to create a simple, zesty dressing.
Step 4: Combining Ingredients
- Add the drained pasta and broccoli to the dish with the lemon dressing. Toss well to coat evenly.
- Add the diced chicken to the pasta mixture and toss again until everything is well combined.
Step 5: Serving
- Transfer to a serving bowl or plate. You can garnish with additional lemon zest or a sprinkle of grated Parmesan cheese if desired.
Enjoy your freshly prepared Lemon Broccoli Pasta with Chicken!
Nutritional Information Analysis
The nutritional profile of Xakk’s Lemon Broccoli Pasta with Chicken offers a good balance of macronutrients:
- Total Calories: 1040.3 kcal
- Fat: 31.3 g
- Saturated Fat: 4.6 g
- Cholesterol: 68.4 mg
- Sodium: 106.2 mg
- Carbohydrates: 136.8 g
- Fiber: 5.9 g
- Sugar: 4.2 g
- Protein: 52.1 g
This dish provides a substantial amount of carbohydrates, making it an energy-dense meal ideal for a midday pick-me-up or post-exercise refuel. The protein content from the chicken supports muscle repair and growth, while the fiber from the broccoli aids digestion and promotes satiety. Despite the relatively high calorie count, the fat content remains moderate, with a minimal amount of saturated fat, keeping it aligned with heart-healthy eating practices.
Recipe Insights and Cooking Tips
- Ingredient Flexibility: Feel free to use different types of pasta depending on your preference or what you have on hand. Whole wheat or gluten-free pasta can also be great alternatives.
- Vegetable Variations: While broccoli is the star in this recipe, you can easily substitute or add other vegetables like asparagus, peas, or spinach for a different nutritional profile and taste experience.
- Flavor Enhancements: For an extra burst of flavor, consider adding a pinch of red pepper flakes to the lemon dressing or a handful of chopped fresh herbs like basil or parsley.
- Protein Alternatives: If you’re looking to switch up the protein source, grilled shrimp or tofu can be used in place of the chicken breast.
- Meal Prep Friendly: This dish can be made in larger batches and stored in the refrigerator for up to three days. It’s an excellent option for meal prepping and quick lunches throughout the week.
Serving Suggestions
- As a Standalone Meal: Xakk’s Lemon Broccoli Pasta with Chicken is hearty enough to serve on its own. Consider adding a simple side salad or some crusty bread to round out the meal.
- With Fresh Fruit: Pairing this pasta with a side of fresh fruit, such as a sliced apple or a handful of berries, adds a refreshing contrast to the savory pasta.
- Complementary Beverages: A glass of chilled white wine, like Sauvignon Blanc or Pinot Grigio, can complement the zesty lemon flavors. For non-alcoholic options, try sparkling water with a splash of lemon.
Final Thoughts
Xakk’s Lemon Broccoli Pasta with Chicken encapsulates the essence of a quick and healthy meal without compromising on flavor. It’s a testament to how a handful of fresh ingredients can transform into a delightful dish in mere minutes. Whether you’re a beginner in the kitchen or a seasoned cook, this recipe is approachable, adaptable, and sure to become a favorite in your culinary repertoire.
Feel free to tweak and experiment with the ingredients to suit your taste and dietary needs. The simplicity of this recipe makes it a perfect canvas for personalization, allowing you to create a meal that’s uniquely yours.
Enjoy this quick culinary creation and let it bring a burst of brightness to your meal times!
