Broccoli Rabe and Chicken Aglio Olio (With Oil and Garlic)

May 10, 2023May 10, 20230 16
Delicious Broccoli Rabe and Chicken Aglio Olio recipe for a healthy dinner
in Pasta

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 lb pasta , angel hair
1 bunch broccoli rabe , blanched & sauted with
oil , and
garlic
1 cup chicken stock
4 garlic cloves , chopped 2 for sauting broccoli rabe and 2 for sauce ( to taste )
1/4 cup olive oil , plus
3 tablespoons olive oil , for broccoli rabe saute and 1/4 for sauce
2 -3 cooked chicken breasts , and cubed
fresh grated cheese , your favorite

Nutrision Information

Servings Per Recipe
4
Calories
563
Sugar
3g
Fat
26g
Broccoli Rabe and Chicken Aglio Olio is a pasta dish that features lightly bitter yet flavorful broccoli rabe and lean, juicy chicken breast. The highlight of this dish is the aglio olio, which literally means 'oil and garlic' in Italian, a classic sauce that is simple, flavorful, and versatile. It is the perfect partner for almost any pasta and adding chicken and vegetables only enhances its nutritional value. So if you are looking for a healthy yet delicious dinner idea, this Broccoli Rabe and Chicken Aglio Olio recipe is definitely worth a try!

Instructions

1.Cook the pasta according to the package instructions until al dente. Drain and set aside.
2.Blanch the broccoli rabe in boiling water for 1-2 minutes. Drain and set aside.
3.In a large saucepan, heat the 1/4 cup olive oil over medium heat. Add the chopped garlic and sauté until fragrant, about 1 minute.
4.Add the cubed chicken breasts to the garlic and oil, and stir until heated through.
5.Add the cooked broccoli rabe to the pan with the chicken and garlic. Stir to combine.
6.Add the chicken stock and remaining 3 tablespoons of olive oil to the pan. Bring to a simmer and let cook for 5-7 minutes, until the sauce has thickened slightly.
7.Add the cooked pasta to the pan with the sauce and toss to combine.
8.Serve hot with freshly grated cheese on top.

PROS

This dish is packed with healthy fats from the olive oil and lean protein from the chicken.
Broccoli rabe is a nutrient-dense vegetable rich in vitamins and minerals.
This is a quick and easy one-pan meal that is perfect for busy weeknights.

CONS

The pasta in this dish may be high in carbohydrates, so it should be enjoyed in moderation as part of a balanced diet.
Some may find the bitter taste of the broccoli rabe to be overpowering, so adjust the seasoning to your taste.

HEALTH & BENEFITS

This dish is high in lean protein from the chicken, which is essential for building and repairing muscle. The broccoli rabe in this recipe is loaded with vitamins A and C, as well as iron and calcium. The garlic in the dish has been touted for its immune-boosting and anti-inflammatory properties.

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