In-a-Flash Chicken-Broccoli-Peanut Pasta

The end of Passover in our house is always a good excuse to enjoy some pasta. I grew up eating pasta very often but as an adult I’ve learned it’s just one of those things my body doesn’t metabolize very well. So now I plan ahead and look for special excuses to make it. However, even when I do eat pasta at home, I’m still very careful to limit my portion since too much pasta essentially means I can’t have any carbs the rest of the day, and that can be kind of difficult to maneuver. I shoot for the 2oz serving, and sometimes allow 3oz if I am really careful the rest of the day! 2oz doesn’t always leave me fully satisfied, but in this dish, it actually did. I used a whole 10oz package of frozen broccoli for the two of us (yes, frozen, this is a quick and easy meal!). Extra broccoli is a lot better for you than extra pasta! And the spicy peanut sauce also makes the meal very satisfying. Peanut sauce can be a bit tricky for me because the calories in the ingredients add up very quickly, but this one is on the lighter side, in both calories and texture. Instead of using tons of peanut butter, I used just a moderate amount, thinned out with chicken broth, but then let it simmer to concentrate the flavors.

You can obviously play around with this and add whatever vegetables you like or even swap out the chicken for shrimp or tofu. It’s a good possibility we’ll be enjoying this for future pasta indulgences since most of the ingredients are things I always have on hand and the meal comes together so quickly.

In-a-Flash Chicken-Broccoli-Peanut-Pasta

1 tsp olive oil
2 small or 1 large chicken breast, 8-10oz total
1/4 cup chopped green onion
1 clove garlic, minced
1tsp ground ginger
4oz whole grain pasta, such as Ronzoni Healthy Harvest (used to calculate nutritional information for this recipe)
10oz package frozen chopped broccoli
pinch of crushed red pepper
1 cup chicken broth
2 tbsp natural creamy peanut butter
1 tbsp light soy sauce
1 tbsp agave nectar or honey
fresh chopped cilantro, for garnish

Bring a pot of water to a boil and cook the pasta according to package directions. When there are about 5 minutes remaining, add the frozen broccoli. Drain and set aside.

Meanwhile, blend together chicken broth, peanut butter, soy sauce, and agave until smooth.

Heat the olive oil in a skillet over medium heat. Cut the chicken breast into bite-size chunks and season with salt & pepper. Add the chicken to the pan and brown on all sides; remove from pan. Add scallions and garlic, cook one minute more. Add ginger and red pepper; cook for about 30 seconds more. Add the sauce and the chicken to the skillet with the onions, garlic, ginger and pepper. Simmer over medium-high heat for 3-5 minutes, until thickened. Toss with drained pasta and broccoli and heat through. Serve with fresh chopped cilantro.

Nutritional Info
Servings Per Recipe: 2
Amount Per Serving
Calories: 522.8
Total Fat: 13.4 g
Cholesterol: 74.0 mg
Sodium: 818.2 mg
Total Carbs: 64.0 g
Dietary Fiber: 11.7 g
Protein: 44.6 g

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6 Responses to “In-a-Flash Chicken-Broccoli-Peanut Pasta”

  1. 1

    Joelen — April 20, 2009 @ 4:04 pm Reply

    this looks so flavorful and the combo of ingredients sound great!

  2. 2

    Kerstin — April 21, 2009 @ 2:01 am Reply

    Yum! I make a dish similar to this one, and it’s one of my absolute favorites! I love to sneak extra broccoli in too.

  3. 3

    Patsyk — April 21, 2009 @ 4:43 pm Reply

    This looks like a filling and healthy meal! Some fantastic flavors combined together!

  4. 4

    Cookie — April 24, 2009 @ 5:34 pm Reply

    I love easy and healthy meals! PB and pasta is one of my fav combos! I also wanted to let you know that my Platinum Chef Challenge #13 is up. I would love it if you could join! 🙂

  5. 5

    Kevin — April 26, 2009 @ 2:42 pm Reply

    Great idea. I really like the peanut butter in there!

  6. 6

    Patsyk — April 5, 2011 @ 1:11 am Reply

    This looks like a filling and healthy meal! Some fantastic flavors combined together!

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