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High-Protein Rotisserie Chicken Broccoli Pasta for Longevity (45g Protein)

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This quick pasta delivers 45g of complete protein from rotisserie chicken and Parmesan with fiber-rich broccoli in a creamy garlic sauce. Perfect for busy weeknights and muscle health ready in 20 minutes.

Ingredients

  • 2.5 cups shredded rotisserie chicken (about 12 oz)
  • 6 oz whole wheat pasta (penne or fusilli)
  • 3 cups broccoli florets (about 8 oz)
  • ¾ cup grated Parmesan cheese
  • ½ cup half and half or heavy cream
  • 4 garlic cloves, minced
  • 2 tbsp olive oil
  • ½ cup reserved pasta water
  • Juice of ½ lemon
  • ½ tsp red pepper flakes
  • Salt and black pepper to taste

Optional:

  • Fresh basil
  • Extra Parmesan
  • Pine nuts

Instructions

  • Bring large pot of salted water to boil. Add pasta and cook per package directions until al dente (8 to 10 minutes). In last 3 minutes, add broccoli florets to pasta water.
  • Before draining, reserve ½ cup pasta water. Drain pasta and broccoli together. This starchy water creates silky sauce.
  • While pasta cooks, heat olive oil in large skillet over medium heat. Add minced garlic and red pepper flakes. Cook 1 minute until fragrant but not browned.
  • Add shredded chicken to skillet and toss with garlic oil to warm, about 2 minutes. Pour in half and half, bring to gentle simmer, stir in Parmesan. Add reserved pasta water until desired consistency.
  • Add drained pasta and broccoli to skillet with sauce. Toss for 2 minutes to absorb sauce. Squeeze lemon juice over everything and season with salt and pepper.
  • Remove from heat and rest 2 minutes. Sauce will thicken slightly. Divide between bowls. Top with extra Parmesan, basil, and optional pine nuts. Serve hot.

Notes

  • Storage: Keeps 4 days refrigerated. Add splash of cream when reheating.
  • Meal Prep: Makes excellent lunch prep. Portion into containers.
  • Substitutions: Any cooked chicken, turkey, or shrimp works. Chickpea pasta boosts protein to 50g+.
  • Protein Boost: Top with soft-boiled egg for 51g total protein.

Find it online: https://highproteinlongevity.com/high-protein-rotisserie-chicken-broccoli-pasta-for-longevity-45g-protein/