Today’s dish is a delicious penne chicken w/roasted broccoli & carrots recipe. For active families, enjoying a dinner with a good ratio of complex carbohydrates and proteins are ideal. Dishes that are well-balanced with these macronutrients help promote endurance and improve strength the next day. Along with this, chicken is one of the highest protein suppliers normally found in people’s diets. All these health benefits and still not breaking the bank; this dish all together cost less than $15 and serves up to a family of 6.
Penne Chicken w/ Roasted Veggies
By Victoria Brodsky
Servings: 4 - 6
Prep Time: 30 - 40 min.
Ingredients + Avg. Price
*2.5 lbs fresh or frozen chicken breast
*1 box whole-wheat penne pasta
*4 tbsp olive oil
1 can tomato sauce
1 clove garlic or 2 tsp garlic salt
4 small broccoli heads or two medium bags frozen broccoli
6 large whole carrots
$ Money Saving Tips $
*Chicken: If chicken breast is over $2.99/lbs, try fresh skinless chicken thigh or replace the chicken with a 15.5 oz can of cannellini beans for <$2
*Pasta: Any whole wheat pasta that is on sale would be great! If you can buy this in bulk, it may be cheaper per serving.
*Olive Oil: User store brand or generic brands if they are cheaper than big name brands
Marinate chicken in a designated Tupperware or Ziploc baggie with salt, pepper, 2 tbsp. olive oil, and 1/2 clove garlic. Let marinate for 30 minute-2hours, depending on what is easiest for you and your family. Cut chicken into equal, small pieces. Sautee in a large stove top pan or grill pan for 1-2 minutes each side, until crispy, then cook in the oven at 350 degree F until cooked through (roughly 20-25 minutes). While chicken is baking, in a large saucepan, sauté the other hand of the garlic clove. Add in tbsp. olive oil, tomato sauce, and seasoning to taste. Bring to a simmer and keep on low heat.
Fill a large pot with roughly 1/4-1/2 full with water and bring to a boil. Clean and chop broccoli and carrots, and toss into the boiling water for 4 minutes, or until the vegetables are soft enough to be poked through with a fork.
Drain vegetables and set aside. Use the same pot to boil pasta. Drain pasta and set aside. In a large serving boil, mix pasta, chicken, and sauce. Serve along side a large serving of vegetables.