Chicken and Broccoli Pasta with Lemon Cream Sauce

Prep time: 15 mins

Cook time: 20 mins

Total time: 35 mins

Serves: 4

Ingredients

• ½ lb. frozen broccoli florets
• ½ lb. rotini pasta 
• 2 boneless, skinless chicken thighs (about ⅔ lb. total) 
• Salt and Pepper 
• 1 Tbsp olive oil 
• 2 cloves garlic 
• 1 fresh lemon 
• ½ cup chicken broth
• 1 cup heavy cream*

Instructions

1. Take the broccoli florets out of the freezer and allow them to thaw. When they are soft enough to cut, chop them into smaller, bite-sized pieces. Set the broccoli aside to fully thaw until you are ready to use them.
2. Bring a large pot of water to boil for the pasta. Once boiling, add the pasta and continue to boil until the pasta is tender. Drain the pasta in a colander.
3. While the water for the pasta is heating, season both sides of the chicken thighs with a pinch of salt and pepper. Heat a deep skillet over medium flame, then add the olive oil. Tilt the skillet to coat the surface in oil, then add the chicken thighs. Cook the thighs on both sides until golden brown and cooked through (about 5 minutes each side). Remove the thighs to a cutting board and let rest.
4. While the chicken is cooking, zest the lemon using a zester or small-holed cheese grater and mince the garlic. Once the chicken has been removed from the skillet, turn the heat down to medium-low, and add the garlic. Sauté the garlic for 1-2 minutes, or just until it is soft and fragrant.
5. Add the chicken broth to the skillet and stir to dissolve all the browned bits off the bottom of the skillet. Add the heavy cream, about 1 tsp of the lemon zest, and 2 Tbsp of the lemon's juice. Stir to combine, and allow the cream to come up to a gentle simmer. Simmer the sauce for a few minutes, or until it thickens slightly. Taste the sauce and adjust the salt, pepper, or lemon if needed. Season the sauce liberally so the flavors are not diluted once combined with the pasta, broccoli, and chicken.
6. Chop the cooked chicken into small pieces, then add it to the cream sauce in the skillet along with the drained pasta and chopped broccoli florets. Stir to combine and coat everything in sauce. Allow the chicken, broccoli, and pasta to heat through, then serve.

Notes

*You MUST use heavy cream for this recipe, not half and half, not milk, or else the lemon will cause it to curdle.

Step by Step Photos

Start by taking 1/2 lb. frozen broccoli florets out of the freezer to thaw. Once they’ve softened a bit, chop them into smaller, bite-sized pieces and set them aside to fully thaw. Also bring a large pot of water to a boil to cook 1/2 lb. of pasta. Once boiling, add the pasta and continue to boil until the pasta is tender. Drain the pasta in a colander.

While the pasta water is heating, start on the chicken thighs. Season both sides of two boneless, skinless chicken thighs with salt and pepper (this is about 2/3 lb. total).

Heat a large deep skillet over medium heat. Add 1 Tbsp olive oil and tilt the skillet to coat the surface. Add the chicken thighs and cook on both sides until golden brown and cooked through (about 5 minutes each side). Make sure to let the chicken brown, as the browned bits help flavor the sauce. Remove the chicken thighs from the skillet to a cutting board. Turn the heat under the skillet down to medium-low.

While the chicken is cooking, zest the lemon so it’s ready to go when you need it. Also mince two cloves of garlic.

After removing the chicken from the skillet and turning the heat down to medium-low, add the minced garlic and sauté for 1-2 minutes, or until the garlic is soft and fragrant.

Add 1/2 cup chicken broth to the skillet and stir to dissolve all the browned bits off the surface.

Add one cup heavy cream to the skillet, along with about 1 tsp of the lemon zest and 2 Tbsp of the lemon’s juice.

Let the sauce come up to a gentle simmer and let it simmer for a few minutes, or until it thickens slightly. Season the sauce liberally with salt, pepper, and more lemon, if needed.

Chop the cooked chicken into smaller pieces…

Then add the pasta, chicken, and broccoli to the skillet with the lemon cream sauce.

Stir until everything is combined and coated in sauce. Let the pasta, broccoli, and chicken heat through, then serve.

Creative Ways to Use Canned Tuna

Super Salads 
If you’ve never added tuna to a salad, you are seriously missing out!

Try this tasty combination: mix fresh baby spinach, a bit of diced onion, capsicum, cucumber, bocconcini, and a can of tuna together. Top with balsamic vinegar and extra virgin olive oil. So fresh tasting and very filling! One of my signatures ;)

Breakfast Boost 
Top some toasted dark rye bread with tuna, diced tomato, a sprinkle of oregano and some shredded cheese. Pop it under the grill for a couple of minutes to melt and brown the cheese. The tuna provides a good dose of protein to keep you feeling satisfied and well fueled for the morning. 

Smart Snacks 
If you love veggie soldiers with hummus, try this great tuna dip to change things up! 

Mix a can of tuna, one avocado (mashed up), a spoonful of Greek yoghurt and a little cracked pepper together. It’s so good with veggie soldiers, pita chips or pretty much anywhere you’d use hummus. 

Fast Filling 
Make a lunchtime wrap a little more exciting with this tuna mix – it’s got a bit of zing to it! 

Mix a can of tuna with ¼ cup (approx 60g) of Greek yoghurt and 1 tablespoon of dijon mustard. Spread it on a wholegrain wrap and layer some spinach or lettuce on top along with diced cherry tomatoes. Wrap up and enjoy! It’s also fantastic on rice cakes for an afternoon snack. 

Better-for-you Burgers 
A homemade burger can satisfy a craving without piling on the fat and salt of most takeaway options. Instead of the usual beef or grilled chicken, why not try a tuna patty on your burger?

Mix a can of tuna, some finely chopped basil, ¼ cup (approx 30g) of breadcrumbs, a beaten egg, a tablespoon of plain Greek yoghurt and a squeeze of lemon juice together. Once you’ve combined everything thoroughly, shape the mix into patties. Lightly fry over a medium heat for a few minutes, until the patty gets a little crunch. Top with spinach, cucumber and avocado. 



Source from Creative Ways to Use Canned Tuna

Healthy Pasta Sauce Recipes

Here are 3 homemade pasta sauces that are also healthy. 

Homemade Tomato Sauce

Makes 1 ½ cups

Ingredients:1 tbsp olive oil½ medium brown onion, finely diced2 garlic cloves, crushed1 tbsp tomato paste½ tsp dried oregano300g canned diced tomatoesSalt and ground black pepper10g (¼ cup) chopped basil10g (¼ cup) chopped Italian parsley

Method:

1. Heat the oil in a large saucepan over medium heat. Add the onion and garlic and cook for 3-4 minutes until softened, stirring often.

2. Add the tomato paste and oregano and cook for 1-2 minutes, stirring constantly.

3. Add the diced tomatoes, reduce the heat to medium-low and simmer for 8-10 minutes, until thickened, stirring occasionally.

4. Season with salt and pepper, if desired. Remove from the heat and stir through the fresh basil and parsley and adjust the seasoning if needed.

5. Transfer the sauce, in batches, to a food processor or blender and process for the desired consistency. For a chunkier sauce, puree some of the sauce mixture and mix it back through the sauce. For a smooth sauce, puree it all. Enjoy!

Cashew Basil Pesto

Makes 1 cup

Ingredients:1 large bunch basil, leaves picked30g raw cashew nuts2 garlic cloves, crushed½ tbsp fresh lemon juice50g (½ cup) parmesan cheese, grated125ml olive oilSalt and ground black pepper, to taste

Method:

1. Place the basil leaves, cashew nuts, garlic, lemon juice and parmesan cheese in a food processor and process until coarsely chopped.

2. With the food processor still running, slowly add the olive oil and process until fully combined and smooth. Season with salt and pepper, if desired. Enjoy!

Creamy Alfredo Sauce

Makes 3/4 cup

Ingredients:1 tbsp olive oil1 garlic clove, crushed1 tbsp flour175ml salt-reduced vegetable stock125ml (½ cup) low-fat milkPinch of ground nutmegGround black pepper, to taste50g (½ cup) parmesan cheese, grated

Method:

1. Heat the olive oil in a medium saucepan over medium-low heat. Add the garlic and cook for 1-2 minutes until fragrant, stirring frequently.

2. Add the flour and cook for 2 minutes, whisking constantly until smooth. Gradually whisk in the stock, milk, pepper and nutmeg. Increase the heat to medium and gently bring to the boil, stirring constantly.

3. Reduce the heat to medium-low and simmer for 3-4 minutes, until the mixture thickens, gently stirring constantly. Add the parmesan cheese and cook for a further 1-2 minutes, stirring constantly.

Enjoy!!

Source from Healthy Pasta Sauce Recipes

Creamy Lemon Dill Greek Pasta Salad

PREP TIME

15 mins

COOK TIME

15 mins

TOTAL TIME

30 mins

 

Serves: 6 (about 1.5 cups each)

INGREDIENTS

CREAMY LEMON DILL DRESSING

• 5oz. container plain Greek yogurt 
• ¼ cup mayonnaise 
• 1 clove garlic, minced
• 1 fresh lemon 
• ¼ tsp salt 
• ¼ tsp dried dill
• Freshly cracked pepper 

PASTA SALAD

• 1 lb. penne 
• 1 cup grape tomatoes 
• 1 cucumber (about 2 cups chopped) 
• 15oz. can quartered artichoke hearts 
• ¼ red onion 
• 2oz. feta 

INSTRUCTIONS

1. Prepare the dressing first so the flavors have time to blend. Use a zester or small-holed cheese grater to remove the zest from the lemon. In a small bowl, stir together the Greek yogurt, mayonnaise, garlic, 1 Tbsp of the lemon juice, ½ tsp of the lemon zest, salt, dill, and some freshly cracked pepper (about 10-15 cranks of a pepper mill). Refrigerate the dressing until ready to use.
2. Cook the pasta, in lightly salted water, according to the package directions. Drain the pasta and rinse briefly with cool water to bring the temperature down. Let the pasta drain until it's slightly dry and tacky on the surface.
3. While the pasta is cooking, slice the cucumber, then cut the slices into quarter rounds. Slice the grape tomatoes in half. Finely dice the red onion. Drain the artichoke hearts, then roughly chop them. Crumble the feta cheese.
4. Once the pasta is cooled and drained, Place it in a large bowl and combine with the cucumber, tomatoes, red onion, artichoke hearts, feta, and creamy lemon dill dressing. Stir to coat. Serve immediately or refrigerate until ready to eat.

STEP  BY STEP PHOTOS

Begin by removing the zest from one lemon. You’ll need about 1/2 tsp of the zest for the dressing, but you can keep the rest to use as a garnish.

Prepare the dressing first, so the flavors have time to infuse into the yogurt. In a small bowl, stir together one 5oz. container of Greek yogurt, 1/4 cup mayonnaise, 1 clove of minced garlic, 1/2 tsp of the lemon zest, 1 Tbsp of the lemon’s juice, 1/4 tsp dried dill, 1/4 tsp salt, and some freshly cracked pepper. If you can’t find a single-serving container of Greek yogurt that is exactly 5oz, no worries. That part is flexible. It seems like every brand is a different size, but anywhere between 5-7oz. will be okay.

Refrigerate the dressing until you’re ready to use it.

Cook one pound of penne pasta in lightly salted water, according to the package directions. Once cooked, drain in a colander and rinse briefly with cool water to bring the temperature down. Let the pasta drain until it’s slightly tacky or sticky on the surface. This will allow it to grip the dressing better than really wet pasta.

While the pasta is cooking, prepare the rest of the salad ingredients. Slice about 1 cup of grape tomatoes in half, cut one cucumber into quarter rounds (about 2 cups), dice 1/4 red onion, drain and roughly chop one 15oz. can of quartered artichoke hearts, and crumble 2oz. of feta.

Combine the drained pasta, the vegetables, and feta in a large bowl.

Pour the creamy lemon dill dressing on top, then stir to coat.

And you’re done! You can garnish with any extra lemon zest or a light sprinkle of dried dill.

Fast, easy, delicious, and a little more budget friendly. ;)

Source from http://www.budgetbytes.com/2016/08/creamy-lemon-dill-greek-pasta-salad/

4 Healthy Homemade Dressing Recipes

Creamy Avocado Dressing

Makes 1 cup

Ingredients:

1 large ripe avocado, peeled and pitted100g low-fat plain yoghurt1-2 garlic cloves, crushed65ml olive oil¼ tsp chilli flakes½ lime or lemon, juiced80ml waterSalt and ground black pepper, to taste

Method:

1. Add all the ingredients to a food processor or blender and blend until creamy. If the dressing is still a little thick for your liking, drizzle in a little water at a time until the dressing reaches the desired consistency.

2. Taste and adjust seasoning if needed. Enjoy!

Extra dressing can be stored in an airtight container in the refrigerator for up to 4 days.

Raspberry Vinaigrette

Makes ¾ cup

Ingredients:75g frozen raspberries, thawed125ml olive oil½ tbsp fresh lemon juice½ tbsp red wine vinegar1 tbsp honeySalt and fresh ground pepper, to taste

Method:

1. Place the raspberries, olive oil, lemon juice, vinegar and honey in a blender or food processor and blend until smooth. Taste and add salt and pepper, if desired. Enjoy!

Extra vinaigrette can be stored in an airtight container in the refrigerator for up to 4 days. Whisk to re-mix the vinaigrette before using.

Lemon Chia Dressing    

Makes ¾ cup

Ingredients:65ml olive oil1 lemon, juiced2 tbsp white wine vinegar2 tsp honey2 tsp chia seedsSalt and fresh ground pepper, to taste

Method:

1. Place the olive oil, lemon juice, vinegar, honey and chia seeds in a small bowl and whisk until well combined. You could also use a jar with a lid and shake vigorously to combine.

2. Taste and add salt and pepper, if desired. Enjoy!

Extra dressing can be stored in an airtight container in the refrigerator for up to 4 days. Whisk to re-mix the dressing before using.

Thai Peanut Dressing    

Makes ¾ cup

Ingredients:65g (¼ cup) smooth peanut butter1 lime, juiced1 tbsp rice wine vinegar2 tsp salt-reduced tamari or soy sauce1 tbsp honey1 garlic clove, crushed2 cm piece ginger, peeled and chopped¼ tsp chilli flakes2 tbsp hot waterSalt, to taste

Method:

1. Place the peanut butter, lime juice, vinegar, tamari or soy sauce, honey, garlic, ginger, chilli and water in a blender or food processor and blend until smooth and creamy. If you require a thinner dressing add a little more water.

2. Taste and add salt, if desired. Enjoy!

Extra dressing can be stored in an airtight container in the refrigerator for up to 10 days.

Hope you enjoyed these!


source from http://www.kaylaitsines.com/blogs/news/4-healthy-homemade-dressing-recipes

German Potato Salad

PREP TIME

10 mins

COOK TIME

15 mins

TOTAL TIME

25 mins

 

Serves: 6 (about ¾c each)

INGREDIENTS

• 2 lbs. small red potatoes 
• ⅓ cup apple cider vinegar
• 1 Tbsp coarse ground mustard 
• 1 Tbsp white sugar 
• Freshly cracked pepper
• ½ tsp salt (plus more for the potato water) 
• 3oz. bacon 
• 1 small yellow onion 
• ¼ cup chopped fresh parsley 

INSTRUCTIONS

1. Scrub the potatoes well, then add them to a large pot with enough cool water to cover the potatoes by one inch. Add approximately ½ Tbsp salt to the cooking water. Place a lid on the pot, turn the heat on to high, and bring the pot to a boil. Continue to boil the potatoes until they can easily be pierced with a fork (about 15 minutes).
2. Meanwhile, prepare the dressing. In a small bowl stir together the apple cider vinegar, coarse ground mustard (or Dijon if preferred), sugar, some freshly cracked pepper, and about ½ tsp salt.
3. Cut the bacon into one inch pieces and add them to a large skillet. Sauté the bacon over medium heat until brown and crispy. Remove the bacon from the skillet and place it on a paper towel lined plate to drain. Leave the remaining bacon grease in the skillet.
4. While the bacon is cooking, dice the onion. After removing the bacon, add the onion to the skillet and sauté it in the leftover bacon grease until the onions are soft and transparent. Turn the heat off. Add the prepared dressing and whisk until the dressing is well blended with the bacon fat and it has thickened just slightly.
5. Once the potatoes are tender, drain them in a colander. Let them cool for a few minutes, or just until they are cool enough to handle. Slice the potatoes into ¼-inch thick medallions or half moons. Add the sliced potatoes, cooked bacon, and chopped parsley to the skillet with the dressing. Stir to combine. Serve immediately while the potatoes are still warm.

STEP BY STEP PHOTOS

Wash 2 lbs. of small red potatoes well. Place them in a large pot and add enough water to cover them by one inch. Add about 1/2 Tbsp salt to the water to make sure the potatoes are well seasoned. Place a lid on the pot and turn the heat on to high. Bring the pot to a boil, then continue to boil the potatoes until they are tender enough to be easily pierced with a fork (about 15 minutes).

Meanwhile, prepare the mustard vinaigrette. In a small bowl stir together 1/3 cup apple cider vinegar, 1 Tbsp coarse ground mustard (or Dijon, if you prefer that), 1 Tbsp white sugar, some freshly ground pepper (maybe 15-20 cranks of a pepper mill), and 1/2 tsp salt. 

Slice 3oz. of bacon into one-inch strips. Cook the bacon in a large skillet over medium heat until it is brown and crispy. Remove the bacon to a paper towel lined plate, leaving the grease in the skillet.

While the bacon is browning, dice one small yellow onion. After removing the bacon from the skillet, add the diced onion and sauté it in the bacon fat until the onion is soft and transparent. Turn off the heat.

Pour in the prepared dressing and whisk it into the bacon fat. It will create a slight emulsion and get just a LITTLE bit thicker.

Once the potatoes are tender, drain them in a colander and let them cool for just a few minutes or until they are cool enough to handle. Slice the potatoes into 1/4-inch rounds or half moons. Add the sliced potatoes to the skillet with the dressing, along with the crisp bacon and about 1/4 cup of chopped parsley.

Finally, just stir everything together until it’s coated in dressing! Ta-da!

Make sure to serve the potato salad while it’s still a bit warm… Oooh, it’s the best! (disclaimer: I’ve eaten the leftovers cold and it’s still awesome.)

Resource from GERMAN POTATO SALAD