EIWITRIJK RECEPT · FASE 3 · DINER

Wholemeal penne with chicken and broccoli

Nourishing wholemeal penne with chicken and broccoli in a light sauce, perfectly balanced for Phase 3.

24 min totaal 1 portie 510 kcal p.p. 38 g protein

Wholemeal penne with chicken and broccoli is a complete one-pan meal that effortlessly combines comfort and nourishment. Tender chunks of chicken and crispy broccoli florets are coated in a creamy, light sauce of creme fraiche and Parmesan, which generously wraps around the wholemeal penne. A dish that feels both heartwarming and nourishing.

For Phase 3 this dish is nicely complete. The wholemeal penne delivers complete carbohydrates and fibre for stable energy, the chicken brings almost 38 grams of protein and the broccoli adds extra fibre and volume. That combination of protein, fibre and slow-release carbohydrates creates deep satiety, making this protein-rich pasta perfect within a protein diet without feeling heavy.

Lovely with a sprinkle of toasted pine nuts over the broccoli, or with a twist of black pepper and some fresh parsley for a fresh touch.

Zo maak je het

  1. Cook the penne al dente and add the broccoli in the last four minutes.
  2. Fry the chicken cubes in the oil until cooked and season with pepper and salt.
  3. Add the garlic and fry briefly.
  4. Stir through the crème fraîche and Parmesan with a splash of pasta water.
  5. Toss the pasta and broccoli through the sauce.
  6. Season to taste with pepper and serve hot.

Bewaren

Store covered for up to two days in the fridge. Reheat with a small splash of water or milk so the sauce becomes creamy again.

Variatietips

Swap the broccoli for cauliflower or peas and the chicken for turkey if you like. A handful of smoked bacon strips makes the dish that bit heartier.

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