Italian Rigatoni with Chicken, Broccoli, Garlic ,Peppers and EVOO

Friday, January 22, 2010
A healthy dish, made with grilled chicken breast, broccoli, peppers, fresh slices of garlic in a light extra virgin olive oil and a splash of wine.....over some of your favorite pasta. Perfect for getting back to healthy eating after those holiday treats!

The chicken is grilled indoor or outdoor, till almost done, and finishes in the stir fry.

Just the right spice to give some heat, we add a pinch of red pepper flakes

I then add the broccoli last, since this is also precooked, I want to also make sure the garlic flavor, oil and wine is saturated around all the vegetables to make this a perfect match for any pasta you choose.

The chicken is already partially cooked on the grill, I like to make sure the peppers and garlic saute with the chicken to give it that extra flavor.

Fresh garlic, olive oil, grilled chicken, broccoli, red and green peppers, long grated Romano cheese shred's....a healthy meal and delicious.

You can make into long strips as this is easier to grill. I make sure the pieces are wide enough not to go through the grates on the grill when cooking outside. If using an indoor grill, no problems on the size of the chicken, just make sure you have greased each side of the grill to make sure it doesn't stick.

2 pounds of cut up boneless chicken breasts in strips
1 green and 1 red bell pepper
1 head of fresh broccoli
1/3 cup for saute extra virgin light olive oil and extra for mixing with cooked pasta (if you want you can also use in addition to the olive oil, some butter a richer flavor , add to the cooked pasta while still hot and toss in with olive oil)
2 fresh pieces of minced garlic cloves
1 pound of rigatoni
grated Romano cheese
1/4 cup of white wine, or Marsala, (I used Marsala in this recipe)
salt, pepper, red pepper flakes
First you will need to do these two steps ahead of time.

Use an indoor grill like George Foreman, or outdoor grill. Grill chicken until almost cooked. Set aside in a bowl. Wash and cut up broccoli into small clusters. Steam for at least 9 minutes to partially cook, unless you like it stir fry and very crisp. This will soften the broccoli perfectly by doing this step if you like it cooked through.

Start to boil water and make pasta, you can use any kind you like, angel hair works well with this dish also. Boil in salt water, drain, put into a large bowl, add some olive oil to keep pasta from sticking or butter if you prefer, add grating cheese mix together.
In a large fry pan heat 1/3 cup of olive oil, and fry garlic till brown, about two minutes, add peppers and chicken. Saute till chicken is thoroughly cooked another 5 minutes. Add broccoli, a pinch of salt, pepper and red pepper flakes. Pour 1/4 cup of wine over this and mix together well, cook 2 minutes.
Pour this over the top of the pasta add about 1/2 grating cheese, sprinkle more on top and serve!


  1. So healthy and colourful!

  2. Your photos are so crisp, I can see the dish is just bursting with flavor!

  3. so colorful and would love it .... the grilled factor appeals to me, with the wine of course, and I know the taste is outstanding

  4. Yum!!! This is beautiful and looks delicious!

  5. I love these kinds of dishes-- healthy, but so flavorful you don't feel deprived!

  6. Such colourful yummilicious meal! I'm sure you're exhausted over working and cooking at the same time. Do take care! Have a nice weekend. Cheers!

  7. I love the flavor of grilled chicken! Beautiful, colorful dish!

  8. Looks delicious and very colorful with peppers and broccoli!

  9. I've been trying really hard to eat more sensibly since the holidays and was just about running out of heathly, interesting ideas. So hard this time of year when there are so few really good fresh veggies, but boccoli and peppers are always available and this sounds wonderful to me!

  10. i can't believe I'm admitting this but I just bought red pepper flakes for the first time last week, and I have to say I really love it! It adds a perfect amount of spice to a meal. I love all the colors you added!


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