Lemon Pasta with Chicken and Broccoli

God bless the grill.  Not only does it make everything taste better but it leaves zero dirty dishes behind after dinner.

If you’re looking to save calories, the grill is your friend. Very little oil is needed to cook the chicken and any excess fat just drops through the grates.

Today’s dish is a one pot wonder from start to finish.  Instead of using a saute pan for the chicken, a pot to blanch the broccoli and a third pot to boil pasta, we do it all in one (with a little help from the grill for the chicken.)  In our house, less dishes = happy husband.

Your fork is waiting.

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Lemon Pasta with Chicken and Broccoli

Prep Time

10 mins

Cook Time

20 mins

Total Time

30 mins

 

This dish is a one pot wonder from start to finish. Instead of using a saute pan for the chicken, a pot to blanch the broccoli and a third pot to boil pasta, we do it all in one

Course: Entree

Cuisine: Italian

Servings: 4

Calories: 467 kcal

Author: Liz DellaCroce

Ingredients

• 8 oz whole wheat spaghetti
• 4 c broccoli cut in long florets
• 10 oz chicken breast
• 1 tsp sea salt
• 1/2 tsp red chili flakes
• 1 tbs olive oil + 1 tsp
• 3 cloves garlic
• 1 Juice of one lemon and Zest
• 1/4 c parmesan cheese
• 2 tbs pine nuts toasted
• Fresh basil optional garnish

Instructions

1. Pre-heat grill to high heat.
2. Bring a large pot of salty water to boil and cook spaghetti according to package instructions. (Subtract a minute of cooking time for al dente.)
3. Add broccoli to the boiling water with pasta when there are 2 minutes left of cooking time. Drain pasta and broccoli, reserving 1 c starchy cooking liquid.
4. Lightly brush chicken breast with 1 tsp of olive oil, sea salt and red chili flakes.
5. Grill chicken breast until browned, about 4 minutes per side.
6. In the same pot that you cooked the pasta and broccoli, heat remaining 1 tbs of olive oil over medium heat.
7. Add garlic and cook for 30 seconds.
8. Add in pasta, broccoli and cooked chicken (cut in cubes).
9. If mixture seems dry, add in a bit of the reserved starchy cooking liquid until you reach desired consistency.
10. Season with lemon juice, zest and Parmesan cheese.
11. Check for seasoning and add more salt or pepper if needed.
12. Garnish with toasted pine nuts and fresh basil.

Nutrition Facts

Lemon Pasta with Chicken and Broccoli

Amount Per Serving

Calories 467 Calories from Fat 109

% Daily Value*

Total Fat 12.1g 19%

Saturated Fat 2.7g 14%

Cholesterol 65mg 22%

Sodium 714mg 30%

Total Carbohydrates 53.1g 18%

Dietary Fiber 11g 44%

Protein 37.3g 75%

* Percent Daily Values are based on a 2000 calorie diet.