Recipe for Chicken Ziti and Broccoli: A Nutritious and Delicious Meal
Introduction
Chicken ziti and broccoli is a delightful and nutritious meal that combines the flavors of chicken, pasta, and broccoli. This dish is not only delicious but also packed with essential nutrients, making it a perfect choice for those looking to maintain a healthy lifestyle. In this article, we will explore the recipe for chicken ziti and broccoli, its nutritional benefits, and how it can be a part of a balanced diet.
The Recipe
Ingredients
– 1 pound of ziti pasta
– 2 tablespoons of olive oil
– 1 pound of chicken breast, cut into bite-sized pieces
– 2 cups of broccoli florets
– 1 medium onion, finely chopped
– 2 cloves of garlic, minced
– 1 cup of chicken broth
– 1 teaspoon of dried oregano
– 1 teaspoon of dried basil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions
1. Cook the pasta according to package instructions, drain, and set aside.
2. In a large skillet, heat the olive oil over medium heat. Add the chicken pieces and cook until they are golden brown on both sides. Remove the chicken from the skillet and set aside.
3. In the same skillet, add the chopped onion and minced garlic. Sauté until the onion is translucent.
4. Add the broccoli florets to the skillet and cook for about 3 minutes, or until they are tender-crisp.
5. Return the cooked chicken to the skillet. Add the chicken broth, dried oregano, and dried basil. Stir well and bring the mixture to a simmer.
6. Reduce the heat to low and let it simmer for about 10 minutes, or until the chicken is fully cooked.
7. Add the cooked pasta to the skillet and toss everything together. Season with salt and pepper to taste.
8. Serve hot, garnished with grated Parmesan cheese if desired.
Nutritional Benefits
Protein
Chicken ziti and broccoli is an excellent source of protein, which is essential for muscle growth and repair. According to the National Institutes of Health, adults should consume about 0.8 grams of protein per kilogram of body weight daily. This dish provides a good amount of protein, making it a perfect meal for those looking to meet their daily protein requirements.
Vitamin C
Broccoli is rich in vitamin C, an essential nutrient that helps boost the immune system, aids in the absorption of iron, and promotes healthy skin. The American Journal of Clinical Nutrition states that consuming vitamin C-rich foods can reduce the risk of chronic diseases and improve overall health.
Calcium
Chicken ziti and broccoli also contains calcium, which is crucial for maintaining strong bones and teeth. According to the National Osteoporosis Foundation, calcium intake is essential for preventing osteoporosis, especially in women over the age of 50.
Fiber
The combination of pasta and broccoli in this dish provides a good amount of dietary fiber, which aids in digestion and can help lower cholesterol levels. The Academy of Nutrition and Dietetics recommends that adults consume at least 25 to 30 grams of fiber per day to maintain a healthy digestive system.
Conclusion
Chicken ziti and broccoli is a nutritious and delicious meal that can be a part of a balanced diet. This dish offers a variety of essential nutrients, including protein, vitamin C, calcium, and fiber, making it an excellent choice for those looking to maintain a healthy lifestyle. By incorporating this dish into your weekly meal plan, you can enjoy a tasty and nutritious meal that supports your overall well-being.
