Chicken and Broccoli Aglio e Olio
Chicken and Broccoli Aglio e Olio Recipe from Italy
Introduction
Chicken and Broccoli Aglio e Olio is a delicious and flavorful Italian dish that combines tender chicken, fresh broccoli, and pasta in a garlic and olive oil sauce. This dish is easy to make and perfect for a quick weeknight dinner.
History
Aglio e Olio, which translates to garlic and oil in Italian, is a classic pasta dish that originated in Naples, Italy. It is a simple and rustic dish that highlights the flavors of garlic and olive oil. The addition of chicken and broccoli to this traditional recipe adds protein and nutrients, making it a well-rounded meal.
Ingredients
- 1 bunch of broccoli, cut into thirds
- 0.5 lb (227 g) of whole wheat linguine pasta
- 1.5 lb (680 g) of boneless skinless chicken breast halves, cut into pieces
- 0.25 cup of flour
- 0.5 tsp of salt
- 0.25 tsp of pepper
- 4 tbsp of olive oil
- 6 cloves of garlic, finely sliced
- 2 tbsp of capers and 1 tbsp of brine
- 0.25 tsp of red pepper flakes
- 2 tbsp of chopped parsley
How to prepare
- Bring a pot of salted water to a boil.
- Add broccoli and boil for 3 minutes.
- Remove broccoli and place it in a bowl.
- Add pasta to the pot.
- Cook the pasta according to the package directions.
- Drain the pasta, but reserve 0.5 cup of the cooking water.
- Coat the chicken pieces with flour.
- Season the chicken with 0.25 tsp of salt and pepper.
- Heat 3 tbsp of oil in a skillet.
- Add the chicken and cook until it is cooked through.
- Add garlic, capers, brine, and pepper flakes to the skillet.
- Cook for 1 minute.
- Add the broccoli and the reserved pasta water to the skillet.
- Bring the mixture to a simmer.
- Add the cooked pasta and the remaining salt to the skillet.
- Stir to coat the pasta with the liquid.
- Transfer the mixture to a platter and drizzle it with the remaining oil.
- Sprinkle with parsley.
- Serve immediately.
- Makes 4 servings.
Variations
- Add sun-dried tomatoes or olives for extra flavor.
- Use shrimp or tofu instead of chicken for a different protein option.
- Top with grated Parmesan cheese for a cheesy finish.
Cooking Tips & Tricks
Be sure to cook the chicken until it is fully cooked through to ensure food safety.
- Reserve some of the pasta cooking water to help create a silky sauce.
- Don't overcook the broccoli - it should be tender but still have a bit of crunch.
- Adjust the amount of red pepper flakes to suit your spice preference.
Serving Suggestions
Serve Chicken and Broccoli Aglio e Olio with a side salad or crusty bread for a complete meal.
Cooking Techniques
Boil the broccoli briefly to retain its bright green color and crisp texture.
- Cook the chicken in batches to ensure even browning.
- Toss the pasta with the sauce just before serving to prevent it from becoming dry.
Ingredient Substitutions
Use whole wheat pasta for a healthier option.
- Substitute broccoli with asparagus or green beans.
- Use vegetable broth instead of pasta water for a lighter sauce.
Make Ahead Tips
Prepare the ingredients ahead of time and store them separately in the refrigerator until ready to cook. This dish is best served fresh.
Presentation Ideas
Garnish the dish with fresh parsley and a drizzle of extra virgin olive oil for a beautiful presentation.
Pairing Recommendations
Pair Chicken and Broccoli Aglio e Olio with a crisp white wine such as Pinot Grigio or Sauvignon Blanc.
Storage and Reheating Instructions
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through.
Nutrition Information
Calories per serving
Each serving of Chicken and Broccoli Aglio e Olio contains approximately 400 calories.
Carbohydrates
Each serving of Chicken and Broccoli Aglio e Olio contains approximately 45 grams of carbohydrates.
Fats
Each serving of Chicken and Broccoli Aglio e Olio contains approximately 18 grams of fat.
Proteins
Each serving of Chicken and Broccoli Aglio e Olio contains approximately 35 grams of protein.
Vitamins and minerals
This dish is rich in vitamin C from the broccoli and garlic, as well as iron and potassium from the chicken.
Alergens
This recipe contains gluten from the pasta and may contain dairy if Parmesan cheese is added as a garnish.
Summary
Chicken and Broccoli Aglio e Olio is a balanced meal that provides a good mix of carbohydrates, fats, and proteins, as well as essential vitamins and minerals.
Summary
Chicken and Broccoli Aglio e Olio is a delicious and satisfying dish that is perfect for a quick and easy dinner. With simple ingredients and bold flavors, this recipe is sure to become a family favorite. Enjoy!
How did I get this recipe?
I remember the sense of wonder I felt when I first saw this recipe for Chicken and Broccoli Aglio e Olio. It was many years ago, when I was just a young girl living in a small village in Italy. My mother had invited a family friend over for dinner, and she brought with her this incredible dish that I had never tasted before.
The aroma that filled our tiny kitchen was intoxicating – a combination of garlic, olive oil, and the earthy scent of broccoli. I watched in awe as our friend effortlessly tossed the ingredients together in a skillet, creating a simple yet elegant meal that left us all speechless.
I knew then and there that I had to learn how to make this dish for myself. I begged our friend to teach me her secret recipe, and she graciously agreed. Over the next few weeks, I spent countless hours in the kitchen with her, watching and learning as she prepared the dish over and over again.
I learned that the key to a perfect Chicken and Broccoli Aglio e Olio lies in the quality of the ingredients. The garlic must be fresh and finely minced, the olive oil extra-virgin and of the highest quality, and the broccoli vibrant and crisp. I also discovered that the dish is best served with a sprinkling of red pepper flakes for a touch of heat, and a generous squeeze of lemon juice for brightness.
As I practiced making the dish on my own, I found that each time I cooked it, it brought back memories of that first magical evening in our kitchen. The sizzle of the garlic in the olive oil, the gentle simmer of the broccoli in the pan – it was like creating a symphony of flavors and aromas that never failed to transport me back to that moment in time.
Years passed, and I continued to perfect my recipe for Chicken and Broccoli Aglio e Olio. I shared it with friends and family, each time receiving rave reviews and requests for the recipe. It became a staple in our household, a dish that I would make for special occasions and lazy Sunday dinners alike.
As I grew older and eventually moved to America, I brought the recipe with me, a cherished piece of my Italian heritage that I was determined to pass down to future generations. I taught my own children how to make the dish, and they in turn shared it with their friends and loved ones.
Now, as I sit here in my kitchen, surrounded by the comforting scents of garlic and olive oil, I can't help but feel a sense of pride and accomplishment. The recipe for Chicken and Broccoli Aglio e Olio has become a part of who I am, a symbol of the love and care that I put into every meal that I cook.
And as I take my first bite of the dish, savoring the perfect balance of flavors and textures, I am filled with gratitude for the friend who first shared the recipe with me so many years ago. She may have been a guest in our home for just one evening, but her generosity and kindness live on in every bite of this delicious dish that has become a cherished tradition in our family.