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Spaghetti with Chicken and Broccoli printer-friendly
By Charlie Burke
I have not seen this combination in Italy, but it is consistent with Italians’ eating
habits because in this preparation the amount of chicken is relatively small
compared to main course protein portions we usually serve. Also, fresh
vegetables play at least an equal role in this pasta, creating a light, healthy
meal, full of flavor and color.
We are learning the benefits of moving away from large portions of meat
protein, while adding whole grains, complex carbohydrates and vegetables to
vary our diets.*
A good quality whole wheat pasta goes well with this robust sauce and a
moderate amount of extra virgin olive oil ties everything together. Just as the
pasta should be served al dente, so should the vegetables be cooked just past
crispness to add their texture to the plate.
Four servings:
12 ounces boneless, skinless chicken breast, cut into 1 ½-2 inch pieces
1 large head of broccoli, soaked and cut into medium sized pieces with stems
sliced ¼ inch thick
1 large red pepper, seeded and sliced thin, lengthwise
1 large shallot or small onion, diced
4 medium cloves of garlic, thinly sliced
¼ teaspoon red pepper flakes
3 tablespoons extra virgin olive oil
1 ½ cups chicken stock, homemade or low sodium if purchased
½ cup dry white wine
Salt (sea or kosher) and freshly ground black pepper
½ cup freshly grated Parmesan cheese
12 ounces thin spaghetti, preferably whole wheat
Bring a large pot of water to a boil and add 2 tablespoons of salt. Cook the
broccoli until crisp/tender (approximately 5 minutes). Remove the broccoli
with a spider or large slotted spoon, place it into a colander and rinse it with
cold water to halt cooking.
Return the pot to a boil and cook the pasta until al dente, usually at least two
minutes shorter than the instructions on the box. Drain the pasta.
Heat a large sauté pan over medium-high heat and add half the olive oil.
Lightly season the chicken pieces with salt and pepper and add them to the
sauté pan once the oil is shimmering. Sauté the pieces, stirring, until just done
– they will not have time to brown. Remove the chicken and set aside.
Add the remaining oil and reduce the heat to medium. Add the shallot,
pepper, garlic and pepper flakes and sauté until the pepper and onion are
slightly softened. Add the wine, increase the heat to medium-high and reduce
the wine by two thirds, and then add the chicken stock. Reduce the stock by
half and then add the chicken and their juices and pasta to the pan, stirring and
turning to thoroughly coat the pasta. Add salt and ground pepper to taste and
serve on warm plates, topped with the Parmesan.
There are important reasons to reduce the meat protein in our diets: more
vegetables, nuts and grains decrease risks of cancer and heart disease, and the
amount of energy used in feeding, processing and transporting meat has
environmental consequences, as outlined in Mark Bittman’s bestselling book
“Food Matters” (Simon & Schuster, New York, 2009). Pasta dishes make it easy
to decrease the meat protein and to add flavor and texture with vegetables,
nuts and spices.
We have switched to whole wheat pasta in dishes with assertive sauces,
reserving semolina pastas only for light dishes. Recently leading
manufacturers have introduced lines of whole wheat pastas with much
improved texture and flavor so it is easy to make the switch.
*The finest and most lucid book on nutrition, “Eat, Drink and be Healthy, the
Harvard Medical School Guide to Healthy Eating” (Free Press, a Division of
Simon & Schuster, New York, 2001, 2005), written by Walter Willett, MD,
presents a new and scientifically sound food pyramid. I consider it a must for
understanding the food we eat and have bought if for all my family members
and recommended it to countless patients in my previous life.
About the author:
An organic farmer and avid cook, writer Charlie Burke is the vice president of
the New Hampshire Farmer'sMarket Association, president of the NH Farm to
Restaurant Connection and helps run the Sanbornton (NH) Farmers' Market.
Along with his wife, Joanne, Charlie grows certified organic herbs, greens and
berries at Weather Hill Farm in Sanbornton, NH.
By Charlie Burke
I have not seen this combination in Italy, but it is consistent with Italians’ eating
habits because in this preparation the amount of chicken is relatively small
compared to main course protein portions we usually serve. Also, fresh
vegetables play at least an equal role in this pasta, creating a light, healthy
meal, full of flavor and color.
We are learning the benefits of moving away from large portions of meat
protein, while adding whole grains, complex carbohydrates and vegetables to
vary our diets.*
A good quality whole wheat pasta goes well with this robust sauce and a
moderate amount of extra virgin olive oil ties everything together. Just as the
pasta should be served al dente, so should the vegetables be cooked just past
crispness to add their texture to the plate.
Four servings:
12 ounces boneless, skinless chicken breast, cut into 1 ½-2 inch pieces
1 large head of broccoli, soaked and cut into medium sized pieces with stems
sliced ¼ inch thick
1 large red pepper, seeded and sliced thin, lengthwise
1 large shallot or small onion, diced
4 medium cloves of garlic, thinly sliced
¼ teaspoon red pepper flakes
3 tablespoons extra virgin olive oil
1 ½ cups chicken stock, homemade or low sodium if purchased
½ cup dry white wine
Salt (sea or kosher) and freshly ground black pepper
½ cup freshly grated Parmesan cheese
12 ounces thin spaghetti, preferably whole wheat
Bring a large pot of water to a boil and add 2 tablespoons of salt. Cook the
broccoli until crisp/tender (approximately 5 minutes). Remove the broccoli
with a spider or large slotted spoon, place it into a colander and rinse it with
cold water to halt cooking.
Return the pot to a boil and cook the pasta until al dente, usually at least two
minutes shorter than the instructions on the box. Drain the pasta.
Heat a large sauté pan over medium-high heat and add half the olive oil.
Lightly season the chicken pieces with salt and pepper and add them to the
sauté pan once the oil is shimmering. Sauté the pieces, stirring, until just done
– they will not have time to brown. Remove the chicken and set aside.
Add the remaining oil and reduce the heat to medium. Add the shallot,
pepper, garlic and pepper flakes and sauté until the pepper and onion are
slightly softened. Add the wine, increase the heat to medium-high and reduce
the wine by two thirds, and then add the chicken stock. Reduce the stock by
half and then add the chicken and their juices and pasta to the pan, stirring and
turning to thoroughly coat the pasta. Add salt and ground pepper to taste and
serve on warm plates, topped with the Parmesan.
There are important reasons to reduce the meat protein in our diets: more
vegetables, nuts and grains decrease risks of cancer and heart disease, and the
amount of energy used in feeding, processing and transporting meat has
environmental consequences, as outlined in Mark Bittman’s bestselling book
“Food Matters” (Simon & Schuster, New York, 2009). Pasta dishes make it easy
to decrease the meat protein and to add flavor and texture with vegetables,
nuts and spices.
We have switched to whole wheat pasta in dishes with assertive sauces,
reserving semolina pastas only for light dishes. Recently leading
manufacturers have introduced lines of whole wheat pastas with much
improved texture and flavor so it is easy to make the switch.
*The finest and most lucid book on nutrition, “Eat, Drink and be Healthy, the
Harvard Medical School Guide to Healthy Eating” (Free Press, a Division of
Simon & Schuster, New York, 2001, 2005), written by Walter Willett, MD,
presents a new and scientifically sound food pyramid. I consider it a must for
understanding the food we eat and have bought if for all my family members
and recommended it to countless patients in my previous life.
About the author:
An organic farmer and avid cook, writer Charlie Burke is the vice president of
the New Hampshire Farmer'sMarket Association, president of the NH Farm to
Restaurant Connection and helps run the Sanbornton (NH) Farmers' Market.
Along with his wife, Joanne, Charlie grows certified organic herbs, greens and
berries at Weather Hill Farm in Sanbornton, NH.
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