It�s really just a perfect weeknight meal to make you feel like you can go ahead and pin that gold star on your apron for one more dinner knocked right out of the park.
Who can resist a meal that is healthy, flavorful and only requires one measly skillet for cooking? I can not and my family too. Pastas also the favorite food of my children - that was the idea I make this dish.
Come on, we begin!
Ingredients:
- 1 tbsp (15 ml) sunflower oil
- 3 chicken breasts on the bone, halved and skin and all fat removed
- 2 tsp (10 ml) dried mixed herbs
- 1 cup (250 ml) water
- 2 onions, chopped
- 1 green or red pepper, seeds removed and chopped
- 2 cloves of garlic, finely chopped
- 3 tbsp (45 ml) cake flour
- 1 cup (250 ml) low-fat or fat-free milk
- 200 g broccoli, cut in small pieces
- 2 tsp (10 ml) prepared mustard
- 1 tsp (5 ml) salt lemon juice and black pepper to taste
- 250 g fusilli or any pasta shape of your choice
Directions:
1. Heat 1 tsp of the oil in a pot and fry chicken until golden brown. Reduce the heat and add herbs with water.
2. Cover with a lid and simmer for 20 minutes or until cooked. Spoon out and remove bones. Keep liquid aside.
3. Heat another 1 tsp of the oil in the same pot and fry onions, green pepper and garlic for a few minutes.
4. Stir in the flour until absorbed. Slowly stir in the cooking liquid until it forms a sauce.
5. Stir in the milk and simmer for a few minutes until the sauce thickens.
6. Add the chicken, broccoli, mustard, � tsp of the salt and season with lemon juice and pepper.
7. Simmer until the broccoli is just tender, about 10 minutes.
8. Meanwhile, bring a large pot of water to the boil. Add pasta and the other � tsp of salt. Cook until tender and drain well. Stir the remaining 1 tsp of oil into the warm pasta.
9. Stir the sauce into the pasta and serve warm
.
Note Tips:
1. Use left-over chicken or meat and add in step 6 or use 2 tins of tuna in brine, drained.
2. Pasta bake: Spoon pasta mixture into an oven dish. Sprinkle with � cup of grated Cheddar cheese, preferably reduced fat, and bake at 180 �C until golden brown
Recipe from Nomvula
CHICKEN PASTA WITH BROCCOLI
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Oleh
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