Italian Herb Crusted Chicken with Whole Wheat Penne and Roasted Broccoli

Name: Italian Herb Crusted Chicken with Whole Wheat Penne and Roasted Broccoli
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Cuisine: Italian
Ingredients: 1.5 pound chicken breast (boneless, skinless); 8 ounce whole wheat penne; 1 pound broccoli florets; 2 tablespoon olive oil; 3 clove garlic (minced); 0.5 yellow onion (finely diced); 0.5 cup bread crumbs (unsalted); 1 teaspoon dried oregano; 1 teaspoon dried basil; 0.5 teaspoon paprika; 0.5 teaspoon garlic powder; 0.25 teaspoon black pepper; 0.25 teaspoon kosher salt

Succulent boneless, skinless chicken breast coated in a flavorful herb crust, served alongside hearty whole wheat penne and tender roasted broccoli, making for a satisfying and fiber-rich meal.

Prep: 20 min
Cook: 30 min
Total: 50 min
Servings: 4
Cuisine: Italian
Difficulty: Medium
Cost: $3.68/serving

Dietary

Dairy-Free
Nut-Free
Soy-Free
Egg-Free
Low-Sugar
High-Protein
High-Fiber

Ingredients

1.5 pound chicken breast (boneless, skinless)
8 ounce whole wheat penne
1 pound broccoli florets
2 tablespoon olive oil
3 clove garlic (minced)
0.5 yellow onion (finely diced)
0.5 cup bread crumbs (unsalted)
1 teaspoon dried oregano
1 teaspoon dried basil
0.5 teaspoon paprika
0.5 teaspoon garlic powder
0.25 teaspoon black pepper
0.25 teaspoon kosher salt

Instructions

Preheat your oven to 400°F (200°C). Prepare the chicken by patting the boneless, skinless chicken breast dry and slicing each breast in half horizontally to create thinner cutlets, about 1/2-inch thick. This ensures even cooking.
In a shallow dish, combine the unsalted bread crumbs, dried oregano, dried basil, 1/4 teaspoon paprika, 1/4 teaspoon garlic powder, 1/8 teaspoon black pepper, and 1/8 teaspoon kosher salt. Mix well. Dredge each chicken cutlet in the bread crumb mixture, pressing gently to adhere the crust to all sides. Set aside.
In a large baking dish or on a sheet pan, toss the broccoli florets with 1 tablespoon of olive oil, the remaining 1/4 teaspoon paprika, 1/8 teaspoon black pepper, and a pinch of kosher salt. Arrange the broccoli in a single layer.
Place the breaded chicken cutlets among the broccoli on the baking dish. Bake for 20-25 minutes, or until the chicken is cooked through (internal temperature reaches 165°F / 74°C) and the crust is golden brown. The broccoli should be tender-crisp.
While the chicken and broccoli are baking, bring a large pot of lightly salted water to a boil. Add the whole wheat penne and cook according to package directions until al dente, usually about 8-10 minutes. Drain well.
While the pasta cooks, heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Add the finely diced yellow onion and sauté for 3-4 minutes until softened. Add the minced garlic and cook for another minute until fragrant, being careful not to burn it.
Add the drained whole wheat penne to the skillet with the sautéed onion and garlic. Toss gently to combine. Season with a final pinch of kosher salt and black pepper to taste, if desired, keeping in mind low-sodium preferences.
Serve the Italian Herb Crusted Chicken over the garlic pasta, with the roasted broccoli florets alongside.

Notes

Leftovers store well in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or oven until warmed through. For extra moisture, add a tablespoon of broth when reheating.

Nutrition (per serving)

Calories: 575
Protein: 57.3 g
Carbohydrates: 56.5 g
Fat: 15.6 g
Fiber: 9.8 g
Sodium: 295 mg
Saturated Fat: 2.5 g
Sugar: 4.1 g
Cholesterol: 128 mg