Are you craving a mouthwatering meal that combines the bold flavors of Asian cuisine with a powerful protein punch? Look no further! This High Protein Asian Chicken Pasta is about to become your new weeknight superhero, delivering a perfect balance of nutrition, taste, and convenience in just 30 minutes. Whether you're a fitness enthusiast, a busy professional, or simply someone who loves delicious, wholesome meals, this recipe will revolutionize your dinner game and leave your taste buds dancing with excitement.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Cuisine: Asian
Serves: 4 servings
Ingredients
- 8 oz whole wheat pasta
- 2 cups cooked chicken, diced
- 1 cup broccoli florets
- 1 bell pepper, sliced
- 1/4 cup soy sauce
- 2 tablespoons sesame oil
- 1 tablespoon ginger, minced
- 1 tablespoon garlic, minced
- Sesame seeds for garnish
Instructions
- Begin by bringing a large pot of salted water to a rolling boil. Add the whole wheat pasta and cook according to package instructions until al dente, typically 8-10 minutes.
- While the pasta is cooking, prepare your vegetables. Wash and chop the broccoli florets into bite-sized pieces. Slice the bell pepper into thin strips.
- In a small mixing bowl, whisk together soy sauce, sesame oil, minced ginger, and minced garlic to create a flavorful sauce. Set aside.
- If using pre-cooked chicken, dice it into small, uniform pieces. If cooking raw chicken, ensure it is fully cooked and reaches an internal temperature of 165°F before dicing.
- Drain the cooked pasta in a colander, reserving about 1/4 cup of pasta water to help create a smooth sauce later.
- In a large skillet or wok, heat an additional tablespoon of sesame oil over medium-high heat. Add the sliced bell peppers and broccoli florets, stir-frying for 3-4 minutes until they are crisp-tender.
- Add the diced chicken to the vegetable mixture and cook for an additional 2 minutes to warm through.
- Pour the prepared sauce over the chicken and vegetables, stirring to coat evenly. If the mixture seems dry, add a small amount of the reserved pasta water.
- Add the cooked pasta to the skillet and toss everything together, ensuring the pasta is well-coated with the sauce and mixed with the chicken and vegetables.
- Transfer the pasta to serving plates and garnish with a sprinkle of sesame seeds for added texture and flavor.
- Serve hot and enjoy your high-protein Asian chicken pasta immediately.
Tips
- Choose the Right Pasta: Whole wheat pasta not only adds more fiber and nutrients but also provides a heartier texture that stands up well to the robust sauce.
- Mise en Place is Key: Prep all your ingredients before cooking to ensure a smooth, stress-free cooking process.
- High Heat, Quick Cooking: Stir-fry your vegetables at medium-high heat to maintain their crisp texture and vibrant colors.
- Don't Overcook the Chicken: Pre-cooked or freshly cooked chicken should be just warmed through to prevent dryness.
- Sauce Consistency Matters: Reserve pasta water to help create a silky, well-coated sauce that clings perfectly to your pasta and ingredients.
- Garnish for Impact: The sesame seeds aren't just for looks - they add a delightful nutty crunch that elevates the entire dish.
- Meal Prep Friendly: This recipe can be easily made ahead and stored in the refrigerator for quick lunches or dinners throughout the week.
Nutrition Facts
Calories: 380kcal
Carbohydrates: 35g
Protein: 30g
Fat: 12g
Saturated Fat: g
Cholesterol: 75mg
