Chicken & Broccoli Pasta
This dish is a real crowd pleaser. It’s high in carbohydrates & protein so is excellent if you are involved in any form of training or just need an extra bit of ‘get up and go’ during the wet rainy days.
Ingredients
3 medium chicken breasts
2 handfuls fresh broccoli
1 onion
1 garlic clove
1 pint milk
50 gm flour (plain)
50 gm butter
Salt & Pepper to season
Mature cheddar cheese – handful
250gm uncooked pasta (it’s entirely up to you what shape you use)
Method
- Finely dice the garlic and place in a dish. Next chop the onions into roughly ½ inch squares followed by dicing the chicken into 1inch chunks
- In a pan boil the broccoli until just undercooked, remove from heat, drain and place in large oven dish.
- The next thing you need to do is cook the pasta as per the manufacturers’ instructions.
- Whilst the pasta is cooking sauté of the garlic & onions in the butter. Once the onions are soft to the touch add the chicken. The chicken should take around 4 – 5 minutes to cook.
- Now your mixture is cooked add the flour to make a roux. Move the mixture around the pan until all the flour has been absorbed. Now add your warmed milk. (The reason you add it warm is to stop a volcano effect taking place).
- Drain your pasta of and place in the large oven dish with the broccoli.
- Allow the white sauce to cook out for around 5 minutes (normally it takes 30 mins but this recipe is different to a standard white sauce) don’t forget to check the flavour and add salt & pepper accordingly.
- Mix the sauce with the chicken in it to the Broccoli & Pasta. Cover with grated cheddar and cook in the oven for 20 minutes at 170 degrees Celsius.
- Serve accompanied with lots of tossed salad and some sun dried tomato and basil bread. To make this bread simply add half a handful of sun dried tomatoes and a few ripped basil leaves to my white bread roll mixture at the initial kneading stage.
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