High Protein BOMB Italian Chicken and Broccoli Pasta Bake!
User Reviews
5
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Prep Time
15 mins
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Cook Time
25 mins
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Total Time
40 mins
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Servings
6
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Calories
465 kcal
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Course
Main Course
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Cuisine
Italian
High Protein BOMB Italian Chicken and Broccoli Pasta Bake!
Description
High Protein BOMB Italian Chicken and Broccoli Pasta Bake! assembles rotini pasta cooked with broccoli, then combines it with bite-sized pieces of chicken breast seasoned with Italian spices, garlic, and onion powders. The mixture is folded into marinara sauce and topped with Parmesan and mozzarella cheeses before baking, resulting in a comforting dish with layered flavors from the herbs and melted cheese.
Cooking the pasta and broccoli together briefly keeps the broccoli tender yet firm while allowing the pasta to finish cooking during baking. The seared chicken retains juiciness and adds protein, while the marinara sauce binds the casserole components with a tomato base enhanced by herbs.
The finished bake can be served hot as a standalone entrée, ideal for a weekday dinner or potluck dish. Its combination of ingredients delivers a filling meal with vegetables, protein, and carbohydrates all in one dish.
Using frozen broccoli requires adding it at the appropriate time in the pasta cooking stage to prevent overcooking. Cooked chicken can substitute the raw chicken breast if preferred, increasing the amount accordingly. Rinsing the pasta and broccoli with cool water after boiling helps stop cooking and prevents sticking before assembling the bake.
Ingredients
- 8 oz. rotini pasta regular, gluten-free, whole-wheat, etc.
- 12 oz. broccoli roughly chopped (can also use frozen broccoli, see notes, fresh florets
- 1 Tbsp olive oil 15g
- 1 lb. chicken breast cut into bite size pieces
- 1 tsp Italian seasoning each
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp salt
- 1 tsp black pepper
- 1 (24-oz.) marinara sauce I love Rao's, jar
- 1/2 cup Parmesan Cheese grated, 56g
- 1 cup mozzarella cheese divided, shredded, 112g
Instructions
- Preheat the oven to 400 degrees F.
- Cook pasta and broccoli. Fill a large pot with water and bring to a boil. Sprinkle generously with salt. Add the pasta and cook for 4 minutes, then add in the broccoli. Cook for a total of six minutes total or the minimum time according to package directions (the pasta will still cook some in the oven). When done, rinse with cool water and drain well. Set aside.
- Meanwhile, prepare chicken. Combine the Italian seasoning, garlic powder, onion powder, salt and pepper together in a medium-sized bowl. Pat the chicken dry with a paper towel, then add the chicken to the bowl with the seasoning. Toss around to evenly coat the chicken.
- Cook chicken. Add olive oil to a skillet and set to medium heat. When shiny, add the chicken bites and cook for 4-5 minutes, stirring occasionally, until no longer pink. Then fold in the cooked pasta, broccoli, marinara sauce, parmesan cheese and 1/2 cup of the mozzarella cheese.
- Prepare casserole. Spray a 9x13” casserole dish with cooking spray. Transfer the pasta to the casserole dish. Sprinkle with the remaining 1/2 cup of mozzarella cheese.
- Bake for 10 minutes or until the cheese is melted and it’s hot and bubbly.
- Broil for 2-3 minutes at the end to get it more bubbly! Sprinkle with freshly grated parmesan and freshly cracked black pepper to serve.
Notes
- If using frozen broccoli, add it during the last minute of cooking pasta or use steamable broccoli by warming separately to maintain texture.
- Cooked chicken can replace raw chicken breast; increase to 18 oz. if substituting.
- Rinse pasta and broccoli with cool water after boiling to halt cooking and prevent sticking before mixing.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 465 kcal
% Daily Value*
| Serving | 1/6 of casserole (331g) | |
| Calories | 465kcal | 23% |
| Carbohydrates | 42.2g | 14% |
| Protein | 41.3g | 83% |
| Fat | 14.6g | 22% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 99mg | 33% |
| Fiber | 4.6g | 18% |
| Sugar | 8.3g | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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