Thursday, 8 January 2015

PARMESAN CHICKEN & BROCCOLI PASTA


It's the first week of January, so obviously we're all on a health kick!  I am definitely joining the "get healthy" club, I've eaten far too much chocolate this festive season.  A lot of people have jumped on the clean eating bandwagon in recent years, and so many get confused with the concept.  I for one was someone who also associated clean eating with diet. After doing a bit of research and speaking to a few health and fitness guru's it became pretty clear that clean eating is not a diet, it shouldn't be restrictive, it should be fun and food should be enjoyed whilst still being healthy...

This yummy pasta dish will leave you feeling full and fulfilled without feeling guilty.  At under 600 calories a portion this is perfect for those colder evenings when you feel like you want something hot and filling.

TOP TIP: Before making this recipe I highly recommend that you set out all your ingredients, you'll need it all to hand when making the sauce!

Ingredients:
  • 2 Medium chicken breast 
  • Half broccoli head, chopped 
  • 200g fusilli pasta or pasta of your choice 
  • 2 tablespoons extra virgin olive oil
  • 1.5 cloves of garlic (crushed)
  • 2 tablespoons plain flour
  • 1 cup of chicken stock 
  • 1/4 cup of almond milk (any milk can be used if you don't have almond milk)
  • 1/4 cup of plain greek yogurt
  • 50g Parmesan (grated)

Method:
Pre cook your chicken breasts and put them to one side, cover in tin foil to keep them warm.  I cook my chicken in the wok as I find this the quickest way.

Bring a pan of water to the boil, add salt and pop in your pasta, allow this to cook for at least 15-20 minutes or until cooked to your liking.  Pop your broccoli on to cook, I have a steamer so I always use that to cook my veg, it usually takes around 10 minutes.

Just before your pasta is ready, heat the two tablespoons of oil in a wok or large pan on a medium heat, once hot add in your garlic and cook until the garlic turns golden.  Using a whisk, whisk in your flour and whisk continuously (this is why you need all your ingredients to hand) keep whisking, add in your chicken stock, whisk, whisk, whisk, add in your milk, whisk some more, add in your greek yogurt, and yep you guessed it... whisk some more.  Finally once your sauce is looking nice and creamy tip in your parmesan and whisk it up!  Let the sauce bubble away for a few minutes to thicken.  You may find that it's thick enough already, it may be too thick, you can add a splash of water to thin it out if needed.

Now that your sauce is ready, stir in your chicken, add your broccoli and pour it over your pasta! Viola!  


Give it a try, it's quick, easy and delicious, oh and only 600 calories!

Kirsty x
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2 comments

  1. Mmm this sounds so good! When I first started clean eating it was really hard to find interesting recipes, glad to see so many people sharing now! :)

    Christy x
    Dinner Stories

    ReplyDelete
  2. Sounds so good. Might try this next week. Xx

    ReplyDelete

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