Description
Broccoli pasta stir fry delivers a quick, nutritious meal that combines crisp vegetables with perfectly cooked noodles. Zesty garlic and tender broccoli create a delightful harmony you’ll crave as a perfect weeknight dinner solution.
Ingredients
Scale
Main Ingredients:
- 2 cups broccoli florets
- 8 oz pasta (penne or fettuccine)
- 1/2 lb chicken breast, sliced
Seasonings and Aromatics:
- 3 cloves garlic, minced
- 2 tbsp olive oil
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tbsp soy sauce
Garnish and Optional Additions:
- 2 green onions, chopped
- 1 tbsp sesame seeds
- 1/4 cup parmesan cheese (optional)
Instructions
- Bring a large pot of salted water to a rolling boil and cook pasta according to package instructions until al dente, typically 8-10 minutes.
- While pasta cooks, slice chicken breast into thin, uniform strips to ensure even cooking.
- Heat olive oil in a large skillet or wok over medium-high heat until shimmering and aromatic.
- Add minced garlic to the hot oil and sauté for 30 seconds, releasing its fragrant essence without burning.
- Introduce chicken strips to the skillet, cooking for 4-5 minutes until golden brown and completely cooked through.
- Toss broccoli florets into the skillet, stirring quickly to maintain their vibrant green color and crisp texture.
- Season the mixture with salt, black pepper, and soy sauce, ensuring even distribution of flavors.
- Drain the cooked pasta and immediately add it to the skillet, tossing everything together to combine ingredients and heat thoroughly.
- Cook for an additional 2-3 minutes, allowing the pasta to absorb the savory seasonings and develop a slight caramelization.
- Transfer the stir fry to serving plates, garnishing with chopped green onions, sesame seeds, and optional parmesan cheese for added depth and texture.
Notes
- Slice chicken uniformly to guarantee consistent cooking and prevent dry or undercooked sections.
- Use high heat when stir-frying to maintain broccoli’s bright green color and crisp texture, avoiding mushy vegetables.
- Add soy sauce gradually and taste before final seasoning to control saltiness and prevent over-seasoning.
- Quick-cooking techniques like stir-frying preserve nutrients and create faster meal preparation, making this dish perfect for busy weeknights.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Lunch, Dinner, Snacks
- Method: Sautéing
- Cuisine: Asian
Nutrition
- Serving Size: 4
- Calories: 450
- Sugar: 2 g
- Sodium: 550 mg
- Fat: 14 g
- Saturated Fat: 3 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 55 g
- Fiber: 4 g
- Protein: 30 g
- Cholesterol: 75 mg