Tag Archives: broccoli

Cheap and Healthy Eats: Chicken and Broccoli Pasta with Roasted Parmesan Sauce

Chicken and Broccoli Pasta with Roasted Garlic Parmesan Sauce. Picture from Adashia Franklyn
Chicken and Broccoli Pasta with Roasted Garlic Parmesan Sauce. Picture from Adashia Franklyn

Ingredients Needed:

  • One 1lb box of plain spaghetti
  • Extra Virgin Olive Oil Spray
  • Ragú® Cheesy Roasted Garlic Parmesan Sauce
  • Badia Sazón Tropical Seasoning
  • Boneless-Skinless Chicken Breast Tenderloins
  • Frozen Broccoli
  • Parmesan Cheese

Substitutions:

The plain spaghetti can be substituted with wheat spaghetti, or any pasta of your choice, the Badia Sazón Tropical Seasoning can be substituted with your favorite seasoning, and the frozen broccoli can be substituted with any vegetable of your choice to make a delicious and filling meal.

Materials needed:

  • Nonstick Skillet
  • An 8 quart Pasta Pot
  • Colander
  • Spatula

Directions:

  • To cook the spaghetti, boil four quarts of water on HIGH.
  • Add a dab or a spritz of  olive oil to the water to taste.
  • Wait for the water to actually boil (you will see and hear a lot of bubbles), and then add the pasta.
  • Cook until “al dente” (firm to the bite), for approximately ten to twelve minutes.
  • Remove from the heat and drain in the colander.
  • To cook the chicken and broccoli, spray the skillet with the Extra Virgin Olive Oil.
  • Spray and heat both frozen ingredients together in that skillet on MEDIUM HIGH heat until they are thoroughly cooked and browned to your preference.
  • Let the chicken and broccoli simmer for about ten minutes, and stir occasionally so that chicken and broccoli are browned evenly. Add the Badia Sazón Tropical Seasoning sparingly. If a generous amount of seasoning is added, it will make the chicken and broccoli too salty in addition with the Ragú® Cheesy Roasted Garlic Parmesan Sauce. 
  • Add the Ragú® Cheesy Roasted Garlic Parmesan Sauce to the cooked pasta, and stir to get an even distribution of sauce.
  • Top with the cooked chicken and Broccoli. Stir well.
  • Sprinkle dry Parmesan Cheese on top of the pasta for added texture.
  • Select your portion of food and Enjoy!

*16 ounces of pasta feeds four to eight people.

This meal is relatively cheap to make, as one serving of this delicious entrée cost me about $1.79 to make. All of these items used in this recipe can be found in your local supermarket, and if not, you should be able to find very close substitutes. The chicken used in this recipe provides at least 12 grams of protein, which is great for storing amino acids in the muscles, which helps build muscle. The pasta has 42 grams of carbs, and carbs help give energy. The broccoli gives you atleast 50% all of your daily recommended vitamins and minerals.

This meal to me is the meal of a champion. It gives me everything I need, especially if I eat it the night before a big game or practice. The morning after, I wake up with tons of energy!! When I began cooking for myself in college, this was and still is my go-to dinner to eat  because it is cheap, simple, healthy. It tastes and smells delicious, and it is one of the things that inspired me to cook more for myself and cut down on eating out often.