WHAT'S ON YOUR PLATE TONIGHT?

 

"Grilled Chicken with Pasta and Lemon Garlic Sauce"

 

 

 



The dark green broccoli adds color to the dish

     Do you get the question "What's for dinner?"  Or do you ask yourself "What am I going to eat?"  Here is a suggestion you may like - Grilled Chicken breast with Pasta and Lemon Garlic sauce.  The meal is fairly easy to make and healthy.

Let us get started...

Ingredients

• 1 head of broccoli
• 3-4 chicken breasts (slice each breast in halves to make about 6-8 pieces)
• 1 box of 100% whole grain pasta (or gluten free pasta)
• 1 whole head of garlic (2 tablespoons of minced smashed up fresh garlic)
• 1 tablespoon of dried oregano
• 1 tablespoon of dried basil
• 1 teaspoon of sea salt to taste*
• 1/2 teaspoons of red pepper flakes (optional)*
• 1 medium size tomato
• 1-2 fresh organic lemons and zest (depends on how much lemon flavor you like)*
• 1/2 cup of extra virgin olive oil

Essential Tool:  Grill pan, pot with a steam basket, a medium size pot, medium size sauce pan, and strainer.

Directions

1. Thoroughly clean the chicken.  Slice the breast into halves.  This will give you more pieces and chicken would be evenly cooked.  Season your chicken the way you like it - paprika, salt, pepper, thyme, etc.
2. Heat up your grill pan.  Cook the chicken at the proper temperature (see posting on Grilling 101)
   
3. Thoroughly wash your broccoli.  Break apart the florets and cut in halves.
4. Minced or smash up 1 head of garlic (2 tablespoons).  Set a side for 15-20 minutes before using.  By waiting this time - it helps release the beneficial benefits garlic provides to our bodies.
5. Set up your water for the pasta.  Read the directions on cooking time on your pasta box.
   
6. Set up the water for your broccoli.  Add the broccoli in the steam basket and cover.  About 7 minutes broccoli should be turning dark green.  Remove from heat.
   
7. Squeeze the juice out of the lemons.  *Use organic lemons if you want to add the zest of the lemon- grate the skin.
8. Thoroughly wash your tomato.  Dice it up.
9. Warm up the extra virgin olive oil in a sauce pan low heat.  Then add the dried herbs, salt, pepper, garlic, and tomatoes until fragrant but not golden. About 2-3 minutes.
10. Remove from heat.  Then stir in the fresh lemon juice and zest.
    
11. Slice or dice up into pieces your cooked chicken breasts.
12. Combine and mix all cooked ingredients together- chicken, pasta, broccoli, and the sauce.

                                                                                 Dinner is ready!!