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track your foodSeasoned Chicken Breast With Bow Tie Pasta And White Sauce Recipe
This delightful dish entails a gorgeous combination of a tenderly seasoned chicken breast alongside a helping of bow tie pasta, gracefully coated in a creamy white sauce, and complemented by the vibrant green hues of steamed broccoli. It presents a balanced fusion of protein, carbohydrates, and vegetables, meticulously crafted to cater to a range of dietary preferences.
🌎 General: Main Course
- 🔥 Calories 650kcal
- 🍗 Protein 35g
- 🍚 Carbs 70g
- 🧈 Fat 20g
🥗 Ingredients:
- skinless chicken breast (150g)
- bow tie pasta (farfalle) cooked (200g)
- broccoli steamed (100g)
- olive oil or cooking oil (15g)
- seasoning for chicken (5g)
- milk or cream (50g)
- flour (5g)
- butter (10g)
🍳 How to cook (1 serving):
Seasoning the Chicken
Start by patting dry the chicken breast. Mix your choice of herbs—thyme, rosemary, and garlic powder—with salt and pepper. Generously rub this mixture all over the chicken breast. In a skillet, heat a tablespoon of olive oil over medium heat and cook the chicken until golden brown on both sides and cooked through. Set aside to rest.
Preparing the Pasta
Boil a large pot of salted water. Add the bow tie pasta and cook according to the package instructions until al dente. Drain and set aside.
Making the White Sauce
In a saucepan, melt the butter over medium heat. Whisk in the flour and cook for a couple of minutes. Gradually add the milk or cream while continuously stirring to prevent lumps. Once the sauce has thickened, you can add cheese if desired, seasoning with salt and pepper to taste.
Combining the Ingredients
Combine the pasta with the white sauce, ensuring each piece is evenly coated. Slice the rested chicken breast and lay it over the pasta. Steam the broccoli until tender and serve it alongside the pasta and chicken.
⭐️ Nutrition facts:
This meal boasts a considerable protein provision, primarily from the chicken breast, making it an excellent option for muscle maintenance and growth. The inclusion of whole grain pasta (if opted for) can further provide a good source of carbohydrates for energy, while the broccoli offers a dose of vitamins and minerals. The meal's total calorie range of approximately 600-700 kcal aligns well with balanced meal plans. The white sauce, when prepared with low-fat ingredients, can keep the meal's fat content in moderation.
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