Ingredients
• 8 oz penne or rotini (or chickpea pasta for +10g protein; zucchini noodles for low-carb)
• 2 cups cooked shredded chicken
• 2 cups broccoli florets, chopped small
• 2 tbsp butter or olive oil
• 3 cloves garlic, minced
• ½ cup low-sodium chicken broth
• ½ cup heavy cream (or whole milk + 1 tbsp flour for lighter)
• ¾ cup freshly grated Parmesan cheese
• ¼ tsp red pepper flakes (optional, for subtle heat)
• Salt & black pepper to taste
• Optional: lemon zest, fresh parsley, or toasted pine nuts
Instructions
- Cook pasta according to package. In the last 3 minutes, add broccoli to the pot to blanch—then drain together.
- In a large skillet, melt butter over medium heat. Sauté garlic 30 sec until fragrant. Add broth and cream; simmer 2–3 mins.
- Reduce heat to low. Gradually whisk in Parmesan until smooth and creamy. Stir in red pepper flakes, salt, and pepper.
- Add drained pasta, broccoli, and chicken. Toss gently to coat and heat through (~2 mins). If too thick, add a splash of reserved pasta water.
- Finish with a squeeze of lemon zest and fresh parsley. Serve warm.
PREP TIME & NUTRITION :
Prep Time: 5 mins, Cook Time: 15 mins, Total Time: 20 mins, Servings: 4
Calories: 440, Net Carbs: 34g, Fats: 20g, Protein: 32g
✅ Keto-friendly with zucchini noodles—net carbs drop to ~8g/serving!