Healthy Chicken and Broccoli Pasta Bake Recipe
Ingredients:
8 oz (225 g) whole wheat pasta (penne or fusilli)
2 cups broccoli florets
2 tbsp olive oil
1 lb (450 g) boneless, skinless chicken breasts, diced
1 onion, finely chopped
2 cloves garlic, minced
1 cup low-sodium chicken broth
1 cup low-fat milk (or any milk of choice)
1 cup shredded low-fat mozzarella cheese
1/2 cup grated Parmesan cheese
2 tbsp whole wheat flour
1 tsp dried oregano
1 tsp dried basil
Salt and pepper, to taste
Fresh parsley, chopped (for garnish)
Instructions:
Cook the Pasta and Broccoli:
Preheat your oven to 375°F (190°C).
Cook the whole wheat pasta according to the package instructions until al dente. In the last 2 minutes of cooking, add the broccoli florets to the boiling water. Drain the pasta and broccoli and set aside.
Cook the Chicken:
In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Add the diced chicken and season with salt and pepper. Cook until the chicken is browned and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set aside.
Prepare the Sauce:
In the same skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another 1-2 minutes.
Sprinkle the whole wheat flour over the onion and garlic mixture, stirring constantly to combine. Gradually whisk in the chicken broth and milk, continuing to whisk until the mixture is smooth and thickened, about 5-7 minutes.
Stir in the dried oregano, dried basil, and half of the shredded mozzarella cheese. Season with salt and pepper to taste.
Combine Ingredients:
In a large mixing bowl, combine the cooked pasta, broccoli, cooked chicken, and the prepared sauce. Mix until everything is evenly coated.
Bake the Dish:
Transfer the mixture to a greased 9×13-inch baking dish. Sprinkle the top with the remaining shredded mozzarella cheese and grated Parmesan cheese.
Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and bubbly.
Serve:
Remove from the oven and let the pasta bake cool for a few minutes. Garnish with chopped fresh parsley before serving.