Chicken, Brussels Sprouts, Pasta, & Creamy Sauce

This is a great recipe if you need something fairly easy and healthy that you can put together one night and serve all week long for lunch or dinner (great hot or cold).  There are three parts to this recipe, and you can combine them or have them separately, which is another great factor.

(1) Oven Roasted Chicken Breast

If frozen, defrost your chicken breast ahead of time.  I used mine the same day I purchased them so there was no need.  Season with whatever you particularly like, but if you’re planning on combining the chicken with the pasta recipe I recommend using the same seasoning for both the chicken and the sauce.  I used a mix of coarse kosher salt, white pepper, black pepper, red pepper, and an Italian Seasonings mix.

Heat your oven to 350 degrees and put the chicken on a baking sheet or a glass baking dish inside the oven.  Pour 1 tbsp. of olive oil over the chicken breast.  Cook for 20-30 minutes or until the meat thermometer reaches 160 degrees.  After the chicken has cooled you’re ready to serve (I did eat one breast just like this and it was delicious).  If you want to add it to your pasta, cut up the breast into bite sized pieces and set off to the side.

(2) Oven Roasted Brussels Sprouts

This is a recipe I’ve done before on the blog.  It’s simple and fabulous and it’s a great way to make brussels sprouts as a side dish even if you’re not having pasta.

Just slice in half as many brussels sprouts as you intend to use and put into a pot of water.  Leave them in for a minute after the water reaches boiling and then strain.  Put the brussels sprouts into a glass baking dish.  Pour a little olive oil on top, season with some coarse kosher salt and a bit of pepper, and bake at 350 degrees for about 10-15 minutes (if you just made your chicken you didn’t even need to preheat!).  Remove and let cool enough to eat.  At this point, you could be eating chicken & brussels sprouts or just one or the other (the possibilities are limitless!), or…

(3) Pasta & White Cream Sauce

This recipe was a Pinterest find and I modified it slightly for my own intents and purposes.  Get your pasta boiling away on the stove (17.6 oz of pasta, to be exact — I used one whole package of Garofalo Organic Pasta/Penne Ziti Rigate).

Meanwhile, boil 2 cups of milk (I used coconut milk) and then keep to the side.  Heat another pan and add 2 tbsp. of olive oil and 2 tbsp of whole wheat flour.  Stir continuously for 2-3 minutes to avoid burning the flour, then begin to pour the milk in a little bit at a time.  Mix well so that there are no lumps.  Remove the pan from heat and add coarse kosher salt, black pepper, white pepper, red pepper, Italian Seasonings, 4 tbsp. of Parmesan and Romano cheese, and the chicken pieces.

When the pasta is finished boiling (10-15 minutes but I usually check mine by biting a noodle when they look done), strain and pour into a large bowl, tupperware, or dish (something you can store in the fridge).  Add the brussels sprouts and then pour the chicken and sauce over the top.  Sprinkle some cheese over top the entire thing, and wallah!  Something you can take with you to work all week.

 

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