Pasta with Chicken and Broccoli

April 6, 2016 (Last Updated: June 29, 2020)
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a bowl of cavatappi pasta with chicken and broccoli

It can be really challenging to make good food choices when your body is cravings foods that are by nature not healthy choices. That’s particularly challenging when you consider yourself to be a foodie, but also when you are a woman, with a woman’s metabolism, who tends to see-saw around the same weight, when you really wish you could buckle down and shed some pounds.

overhead view of a bowl filled with pasta, chicken and broccoli

I’m not always the most motivated person when it comes to weight-loss. I think my diet is usually pretty good, and I rarely eat fried foods (they are considered a rare treat). But I love carbs. I struggle to cut down on carbs, because I do love them, and can’t picture a life and a diet without some of my favorites carbs somewhere in the mix.

closeup of a bowl of pasta with chicken and broccoli

Enter one of my favorite cookbooks from America’s Test Kitchen: Comfort Food Makeovers. The incredible cooks and recipe testers at ATK have done a wonderful job finding ways to cut fat and calories, while still retaining lots of flavor. The key is not to cut out all the fat, but to find ways to replace certain unhealthy ingredients, but keep some of the ones that will help the dish shine.

overhead view of a bowl of pasta with a chicken and broccoli sauce

I’ve made other recipes from this book over the years (Pork Lo Mein and Chicken and Dumplings), and have never been disappointed. They are not going to taste exactly like the full fat versions, but for someone who is trying to make some better food choices to help kick-start their weight loss journey, this is a good place to begin. I will never cut out all of the foods that I love, but I’d like to create a bit more balance so I can still occasionally cheat without absolute guilt.

closeup view of cavatappi pasta with chicken and broccoli in an antique bowl

This pasta with chicken and broccoli is a great example of how to enjoy comfort food while still cutting some bad-for-you ingredients. There is no butter or cream in this dish, yet a bit of flour and chicken broth helps create a thick sauce with lots of flavor from tons of garlic, chili flakes, and more. Lean chicken breast makes the dish more filling, and gloriously tender-crisp broccoli adds some much needed vegetables into the mix. There’s even a bit of cheese to help add flavor and creaminess to the sauce.

an overhead view of an antique bowl filled with pasta, chicken, and broccoli

This ATK version has managed to cut 300 calories, 18 grams of fat, and 11 grams of saturated fat from the original recipe. I will happily consume those extra calories elsewhere. This is a satisfying and delicious pasta dish that proves you can still eat some of the things you love while watching your calories. It’s just about finding some balance and cutting out the really high fat ingredients in favor of some alternatives.

a closeup of a bowl of pasta with chicken and broccoli
a bowl of cavatappi pasta with chicken and broccoli

Pasta with Chicken and Broccoli

Victoria
Enjoy this lightened up pasta dish featuring hearty chicken and broccoli.
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Main Course
Cuisine American, Italian
Servings 6 servings
Calories 480 kcal

Ingredients
  

  • 1 pound boneless, skinless chicken breasts trimmed of fat, halved lengthwise, sliced crosswise into 1/4-inch pieces
  • Salt and pepper
  • 1 tablespoon olive oil
  • 1 onion chopped fine
  • 1/2 cup oil-packed sun-dried tomatoes rinsed, patted dry, and sliced 1/4-inch-thick
  • 8 garlic cloves minced
  • 3 anchovy fillets rinsed and minced
  • 1/4 teaspoon red pepper flakes
  • 2 tablespoons all-purpose flour
  • 3 cups low-sodium chicken broth
  • 1 pound broccoli florets cut into 1-inch pieces
  • 1 pound campanelle, or other short pasta with nooks and crannies, such as rotini or cavatappi
  • 1 ounce Asiago or Pecorino Romano cheese grated (1/2 cup)
  • 1/4 cup chopped basil

Instructions
 

  • Pat chicken dry with paper towels and season with salt and pepper. Heat 2 teaspoons oil in a 12-inch skillet over medium-high heat until just smoking. Add chicken and cook until browned and cooked through, about 5 minutes; transfer to bowl.
  • Add onion, sun-dried tomatoes, garlic, anchovies, pepper flakes, and remaining 1 teaspoon oil to fat left in skillet, cover, and cook over medium-low heat until onion begins to soften, about 5 minutes. Uncover, stir in flour, and cook for 1 minute. Slowly whisk in broth and simmer, covered, until tomatoes are softened, about 2 minutes. Remove lid and simmer until sauce has thickened, about 5 minutes. Off heat, stir in cooked chicken; cover until needed.
  • Meanwhile, bring 4 quarts water to a boil in a large pot. Add broccoli and 1 tablespoon salt and cook until broccoli is bright green and tender but still crisp in center, about 2 minutes; using slotted spoon, transfer to large paper towel-lined plate.
  • Return water to boil, stir in pasta, and cook, stirring often, until al dente. Reserve 1/2 cup cooking water, then drain pasta and return it to pot. Stir in chicken mixture, cooked broccoli, Asiago, and basil. Cover and let sit for 1 minute. Add reserved cooking water as needed to adjust consistency and season with salt and pepper to taste. Serve.

Notes & Nutrition

From Comfort Food Makeovers
Nutritional Info per 2 cup serving: 480 calories, 9 grams fat, 2 grams saturated fat, 55 mg cholesterol, 69 grams carbohydrates, 32 grams protein, 6 grams fiber, 950 mg sodium
*All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more.*

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