### **Creamy Broccoli and Chicken Pasta Bake**
#### **Introduction**
Creamy Broccoli and Chicken Pasta Bake is a comforting, family-friendly dish that combines tender chicken, nutritious broccoli, and pasta in a creamy, cheesy sauce. It’s a one-pan meal that’s easy to prepare, making it ideal for busy weeknights, special gatherings, or meal prep. The dish is versatile, allowing you to customize it with various vegetables, spices, or cheese to suit your preferences.
#### **Origin and Cultural Significance**
The concept of a pasta bake, also known as “casserole” in some regions, has roots in American and European comfort foods, where various ingredients like pasta, meat, vegetables, and cheese are baked together to create a rich, hearty meal. Combining chicken with broccoli offers a nod to the popularity of these two ingredients in Western cuisine. The creamy, cheesy nature of the dish resonates with the comfort food traditions found across many cultures, especially in the United States, where pasta bakes are staples in family-friendly cooking.
#### **Cultural Significance**
In a broader context, pasta bakes hold significance in American home cooking and social gatherings. Dishes like this one are frequently served during holidays, potlucks, and family reunions due to their ease of preparation and ability to feed a crowd. Additionally, pasta dishes are widely recognized for their versatility in accommodating a variety of dietary needs and preferences, making them beloved in both casual and festive settings.
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### **Ingredients & Quantities**
**Main Ingredients:**
– 2 cups cooked chicken breast (shredded or cubed)
– 1 medium head of broccoli (cut into florets)
– 12 oz (340g) pasta (penne or rotini works best)
– 2 tablespoons olive oil
– 1 medium onion (diced)
– 2 cloves garlic (minced)
– 1 ½ cups heavy cream
– 1 ½ cups chicken broth (or vegetable broth)
– 1 ½ cups shredded cheddar cheese
– ½ cup grated Parmesan cheese
– Salt and pepper, to taste
**Optional Additions:**
– 1 cup frozen peas or mixed vegetables
– 1 teaspoon dried thyme or oregano
– 1 tablespoon Dijon mustard (for a tangy kick)
– 1/4 teaspoon crushed red pepper flakes (for heat)
– Fresh parsley or basil for garnish
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### **Tips for Success**
1. **Don’t Overcook the Broccoli:** When cooking the broccoli, blanch it for just 2-3 minutes to preserve its vibrant color and nutritional value. Overcooking can make it mushy.
2. **Choose the Right Pasta:** Pick pasta shapes that can hold sauce well, such as penne, rotini, or shells. Avoid delicate pasta like spaghetti, which may break down during baking.
3. **Use Fresh Chicken:** Shredded rotisserie chicken or leftover roasted chicken makes this recipe quicker and adds flavor.
4. **Cheese Varieties:** While cheddar and Parmesan are classic, you can experiment with Gruyère, mozzarella, or gouda for different flavor profiles.
5. **Adjust Seasoning:** Taste the sauce before baking and adjust seasoning as necessary. Don’t forget to season each layer (pasta, chicken, sauce) as you go.
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### **Instructions**
1. **Preheat the Oven**: Set your oven to 375°F (190°C) and lightly grease a 9×13-inch baking dish.
2. **Cook the Pasta**: Bring a large pot of salted water to a boil. Cook the pasta al dente according to package instructions, then drain and set aside.
3. **Prepare the Broccoli**: In the same pot, blanch the broccoli florets in boiling water for 2-3 minutes until they turn bright green and are slightly tender. Drain and set aside.
4. **Sauté the Aromatics**: Heat olive oil in a large skillet over medium heat. Add the diced onion and garlic, cooking for 3-4 minutes until softened and fragrant.
5. **Make the Creamy Sauce**: Add the heavy cream and chicken broth to the skillet with the onions and garlic. Stir in the Dijon mustard (if using), thyme, salt, and pepper. Bring the mixture to a gentle simmer and cook for 5 minutes until slightly thickened.
6. **Combine Ingredients**: Add the cooked chicken, pasta, and broccoli into the skillet. Stir in the shredded cheddar and grated Parmesan cheese, mixing until the cheese melts and everything is evenly coated.
7. **Bake**: Transfer the mixture into the prepared baking dish. Top with a little more shredded cheese (if desired) and bake uncovered for 20-25 minutes, or until the top is golden and bubbly.
8. **Garnish and Serve**: Remove from the oven and let the pasta bake sit for a few minutes before serving. Garnish with fresh herbs if desired.
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### **Description**
This **Creamy Broccoli and Chicken Pasta Bake** is a satisfying dish that balances protein, vegetables, and comforting carbs in a rich, velvety sauce. The chicken provides lean protein, the broccoli contributes fiber and vitamins, and the pasta adds a hearty element to this baked casserole. The cheesy sauce binds it all together, creating a dish that’s both indulgent and nutritious. It’s a wonderful weeknight dinner option or a make-ahead meal for busy days.
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### **Nutritional Information (Per Serving)**
– **Calories**: ~400-450 kcal
– **Protein**: ~35g
– **Carbohydrates**: ~40g
– **Fiber**: ~3g
– **Fat**: ~20g
– **Saturated Fat**: ~10g
– **Cholesterol**: ~75mg
– **Sodium**: ~600mg
– **Vitamin A**: 15% DV
– **Vitamin C**: 50% DV
– **Calcium**: 20% DV
– **Iron**: 10% DV
(Note: Nutritional information can vary based on portion size and ingredient choices.)
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### **Conclusion**
Creamy Broccoli and Chicken Pasta Bake is a delicious and balanced meal that offers comfort without compromising on nutrition. It’s versatile, easy to prepare, and perfect for satisfying a variety of tastes. Whether you’re feeding a family or prepping meals for the week, this dish ticks all the boxes for flavor, texture, and convenience.
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### **Recommendation**
For a healthier alternative, consider using whole-grain pasta for added fiber or a lighter version by substituting some of the heavy cream with a lower-fat option like Greek yogurt or a milk-based sauce. Add more vegetables like bell peppers, spinach, or zucchini to boost the nutritional profile. This dish pairs wonderfully with a simple green salad or a side of roasted vegetables for a well-rounded meal.
#### **Embracing Healthful Indulgence**
By using lean chicken, incorporating plenty of vegetables, and controlling the amount of cheese and cream, this pasta bake offers the best of both worlds: indulgence and nourishment. It’s a great way to enjoy a creamy, cheesy meal while making conscious choices about the ingredients you use!p