Craving a hearty, high-protein meal that comes together in just 30 minutes? This Pasta and Broccoli Meal Prep is not only packed with protein and flavor but also incredibly easy to make-all in one pan!
Perfect for those busy weeknights when you want something satisfying without spending hours in the kitchen. Plus, this recipe makes 6-8 servings, so you can enjoy it now and save the rest for a quick lunch or dinner later in the week. Let's dive into how you can whip up this delicious dish!
Ingredients:
- 1 lb chicken
- 16 oz pasta of choice
- ¼ cup sun-dried tomatoes, julienned (plus oil)
- 2 tablespoon butter
- 1 medium onion, diced
- 1.5 tablespoon all-purpose seasoning (Garlic powder, onion powder, smoked paprika, kosher salt, and freshly ground pepper)
- Salt and pepper, to taste
- 2 tablespoon garlic, minced
- Olive oil
- 2.5 cups chicken broth
- ½ cup half & half (or cream)
- ½ cup fresh parmesan (plus more to garnish)
- Handful of spinach
Instructions:
1. Cook the Chicken:
In a @Goodcookcom All-in-One Pan, heat about 1 tablespoon of sun-dried tomato oil and 1 tablespoon butter over medium heat. Add the chicken and cook until it's no longer pink. Remove the chicken from the pan, set it aside, and cut it into bite-sized pieces.
2. Sauté the Onions and Garlic:
Reduce the heat to low, add another tablespoon of butter, and then add the diced onion and all-purpose seasoning. Cook for 2-3 minutes, adding a little olive oil if needed to prevent sticking. Stir in the minced garlic and cook for another minute until fragrant.
3. Cook the Pasta:
Pour in the chicken broth, scraping up any brown bits from the bottom of the pan to enhance the flavor. Bring the broth to a simmer, then add the pasta. Stir well, cover, and let it simmer until the pasta is al dente, about 10-15 minutes. Stir every few minutes to ensure even cooking.
4. Make the Sauce:
Once the pasta is cooked, add in the half & half, julienned sun-dried tomatoes, and parmesan. Stir until the cheese is melted and the sauce is creamy.
5. Combine Everything:
Add the spinach and the cooked chicken to the pan. Stir until the spinach is wilted and everything is well combined. Season with salt and pepper to taste.
Portion and Serve:
This recipe makes 6-8 servings, so it's perfect for meal prepping. You can enjoy some now and portion out the rest into meal prep containers for the week. Garnish with extra parmesan cheese if desired.
Why You'll Love This Meal Prep:
- High in Protein: This meal is packed with lean protein from the chicken, making it perfect for post-workout recovery or to keep you full and satisfied.
- Easy and Quick: Ready in just 30 minutes, this one-pan dish saves you time and minimizes cleanup.
- Flavorful and Creamy: The combination of sun-dried tomatoes, parmesan, and all-purpose seasoning creates a rich and flavorful sauce that coats the pasta perfectly.
- Great for Meal Prep: Makes enough for 6-8 servings, so you can have a healthy meal ready to go for lunch or dinner throughout the week.
How to Store:
- Refrigeration: Allow the pasta to cool completely before portioning it into airtight meal prep containers. Store in the refrigerator for up to 4 days.
- Freezing: This dish can also be frozen if you want to extend its shelf life. Store in freezer-safe containers for up to 2 months. Be sure to let it cool completely before freezing.
How to Reheat:
- Microwave: Reheat in the microwave on medium power for 2-3 minutes, stirring halfway through to ensure even heating.
- Stovetop: Reheat on the stovetop over medium heat, adding a splash of chicken broth or water to loosen the sauce if it has thickened.
- Oven: If reheating from frozen, thaw in the refrigerator overnight, then bake in an oven-safe dish at 350°F for 15-20 minutes or until heated through.
Tips for Success:
- Don't Overcook the Pasta: Stir the pasta occasionally and check for doneness to avoid overcooking. You want it to be al dente so that it holds up well when reheated.
- Use Fresh Parmesan: Freshly grated parmesan melts better and adds more flavor to the sauce than pre-shredded cheese.
- Adjust the Seasoning: Feel free to add more or less of the all-purpose seasoning according to your taste preference.
This 30-Minute High-Protein Pasta and Broccoli Meal Prep is the perfect way to enjoy a balanced, nutritious meal without spending too much time in the kitchen. It's flavorful, creamy, and packed with protein, making it an excellent choice for meal prepping. Save this recipe for later, and don't forget to tag me when you try it! 💪🏽
#HighProteinMealPrep #PastaLovers #EasyDinners #MealPrepOnFleek #HealthyEating
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