Hannah’s Chicken and Broccoli Pasta Bake

Chicken and Broccoli Pasta Bake cooked

This is one of the recipes that Hannah created at uni and has cooked for the whole family since. It is delicous, filling and quick and easy to make. This recipe is great for students as it is inexpensive and goes a long way so is perfect for batch cooking.

Chicken and broccoli work very well together, but why not experiment with different ingredients, too, and let us know the results!

Ingredients (4 generous portions)

Chicken and Broccoli Pasta Bake Ingredients
  • 400g pasta – we used farfalle but fusilli, penne or any other short pasta of your choice will work
  • 40g butter plus a knob to cook the chicken
  • 40g plain flour
  • 400ml milk
  • 200g grated cheddar cheese – you can experiment with different types of cheese (e.g. blue cheese)
  • 1 broccoli stalk
  • 4 skinless, boneless chicken thigh fillets (use breast if you prefer)
  • a drop of olive oil
  • a pinch of fine salt
  • a small handful of coarse salt for the pasta water
  • a drop of vegetable oil for the pasta water
  • 75g breadcrumbs
  • 10g grated parmesan
  • optional: a sprinkling of garlic granules

Method

  1. Pre-heat the oven to 160°C
  2. Bring a large pan of water to the boil with the coarse salt and vegetable oil
  3. Cut the chicken into small pieces (roughly 1cm x 1cm)
  4. Cut the broccoli florets into similar sized pieces as the chicken
  5. Cook the pasta for 2 minutes fewer than indicated on the pack
  6. While the pasta is cooking, cook the chicken and make the cheese sauce:
    • In a small pan, melt a knob of butter and add a drop of olive oil to stop the butter burning
    • With the pan on a high heat, add the chicken, and season with a sprinkling of salt and the garlic granules (if using)
    • Stir and turn the heat down, leaving the chicken to cook, remembering to stir from time to time while you make the cheese sauce
    • In another small pan, melt 40g of butter and stir in the flour to make a roux
    • Gradually add the milk, stirring continuously to avoid lumps forming, allowing each bit of milk to amalgamate into the roux before adding any more
    • Once all the milk has been added, keep stirring on a low heat as the béchamel sauce thickens
    • Once the béchamel sauce is thick and velvety, remove it from the heat and stir in the grated cheddar
  7. Drain the pasta and pour into an oven-proof dish
  8. Mix in the cooked chicken, cheese sauce and the raw broccoli
  9. Combine the parmesan and breadcrumbs and sprinkle liberally over the top of the dish
  10. Bake in the pre-heated oven for 20 minutes or until the crust is deliciously golden
Chicken and Broccoli Pasta Bake before baking
Chicken and broccoli pasta bake ready to go in the oven – before adding breadcrumbs and parmesan (left) and after (right)

Note: You can cook this delicious chicken and broccoli pasta bake a day in advance and re-heat it the following day. Take it out of the fridge a couple of hours before re-heating, then heat in a pre-heated oven (160°C fan) for approximately 45 minutes or until piping hot throughout.

Chicken and Broccoli Pasta Bake cooked
Hannah’s chicken and broccoli pasta bake

Hannah’s Chicken and Broccoli Pasta Bake | Gloriously Simple, Gloriously Good!

Rich spicy chicken and sweetcorn soup

rich spicy chicken and sweetcorn soup

This indulgent, creamy-tasting soup is an even more low-fat adaptation of my reflux-friendly chicken and sweetcorn chowder, liquidised to be suitable for the post-bariatric surgery liquid diet phase.  It stands up as a new soup in its own right as it is absolutely delicious and suitable for the whole family! Please note changes to my original recipe, below. 

rich spicy chicken and sweetcorn soup

Follow my original recipe, except for: 

  • replace the butter with a few sprays of spray-cooking oil, if you want to make it even more low-fat
  • do not add ANY flour
  • once the soup is cooked, liquidise it all in a fine blender, then pass it through a fine sieve – this is really important on the liquid diet, to ensure no sweetcorn hulls or other small ‘bits’ are left behind

Serve and enjoy! 

Gloriously simple, gloriously good!

Disclaimer: I am not a dietitian or medical professional.  These are simply ideas based on meals I have created to suit my own dietary needs and, as I’ve enjoyed them, I wanted to share them. If you are unsure about the suitability of any ingredients or recipes on my blog for your own requirements, please check with a health professional first. 

Hearty vegetable soup with tomatoes and chicken

This is another one of my low-cal, low-carb, low-fat recipes for my pre-op diet before I have weight loss surgery next week. 

Hearty vegetable soup with tomatoes and chicken - gloriouslygoodfood.com

The recipe is one of those ‘chuck things in’ kind of recipes, so the vegetable quantities are approximate.  Play around with it and find what suits your palate in terms of actual vegetables used and ratio of one to another 🙂

Ingredients (for two hearty / filling portions containing virtually no fat and half the amount of protein I was advised to have in one day during my pre-op diet)

  • 1 chicken thigh (boneless, skinless, all visible fat removed), approx. 100g raw weight
  • 1l chicken stock (I make this with 2 Knorr chicken stock pots and 1l water, but you can make your own low-fat stock or buy other stock cubes / pots)
  • 2-3 baby carrots or one standard carrot, scraped, topped and tailed (cut into smaller chunks if using a standard size carrot)
  • 2-3 broccoli florets
  • Approximately 200g tinned chopped tomatoes
  • 2 very small potatoes, peeled and cut into chunks
  • 1 small courgette, cut into chunky slices

Method

Place all the ingredients into a saucepan and bring to the boil, then simmer for approximately 30 minutes or until all ingredients are cooked and the harder vegetables are tender enough to break easily with a spoon. 

Once the soup is cooked, remove the chicken thigh and set it aside, then place the remaining ingredients (all stock and all vegetables) into a food processor.  Blend until smooth or, if you prefer, leave a few chunkier pieces in. 

Chop the chicken into pea-size pieces.  As this makes two portions,
place half the chicken pieces into a food storage container or bag and add half the soup.

If you don’t want that much soup in one go, you can of course split this into more portions.  If you are following a pre-op diet like mine, make sure you have enough protein in your other meal of the day if you have less than half the chicken thigh in one meal.

Serve the remaining half of soup, with the remaining half of chopped chicken pieces, immediately. 

Gloriously simple, gloriously good!

Disclaimer: I am not a dietitian or medical professional.  These are simply ideas based on meals I have created to suit my own dietary needs and, as I’ve enjoyed them, I wanted to share them. If you are unsure about the suitability of any ingredients or recipes on my blog for your own requirements, please check with a health professional first.