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Chicken Breast and Broccoli Penne (Garlic Soy Butter)
Serves 2 · About 30 min
Penne tossed with browned chicken breast and broccoli in garlic, soy sauce and butter, finished with grated cheese. The chicken is coated in potato starch before cooking, so even breast meat stays moist. You get plenty of protein and carbs in one plate.
① Boil water and cut the broccoli→② Cut the chicken and coat it in starch→③ Brown the chicken while the water heats→④ Boil the penne, adding the broccoli at the end→⑤ Toss everything together in the frying pan
What to buy
Meat
Vegetables
Noodles
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💪 What makes this work for active people
On days you exercise, you need carbs to fuel your body as well as protein. This plate gives you both.
- Both in one plate: about 49 g protein and about 80 g carbs per serving. That’s more protein than the canned mackerel tomato pasta on this site (about 31 g)
- Skinless chicken breast: high in protein and low in fat. Coating it in potato starch before cooking keeps it moist
- Broccoli cooks in the same pot: it goes in with the penne, so you get vegetables without another pot
- Garlic soy butter flavor: the browned chicken, soy sauce, butter and cheese make it filling and tasty, even for big appetites
How to make it
1
Boil water and cut the broccoli
- Put 1.5 L water in a large pot, cover, and set over high heat (used in step 4)
- Cut the broccoli into small florets. Cut big florets in half lengthwise
- Cut the vegetables before the chicken (so you don’t cut vegetables on a board that touched raw chicken)
How to tell it's doneThe broccoli florets are all bite-sized.
2
Cut the chicken and coat it in starch
- Holding the knife at a low angle, slice the chicken breast 1 cm thick, then cut into 2–3 cm wide pieces
- Put the chicken, 1 pinch salt and 2 tsp sake in a plastic bag and massage, then add 2 tsp potato starch and shake the bag to coat
- Wash your hands, knife and board with dish soap after touching raw chicken
How to tell it's doneAll the chicken has a thin coat of starch.
Be carefulDon’t touch other food with hands or tools that touched raw chicken.
3
Brown the chicken while the water heats
- Put 1 tbsp olive oil and 1 tsp garlic in a frying pan over medium heat, and lay the chicken in without overlapping
- Cook 3 min without touching. When browned, turn and cook 2–3 min more
- Break the thickest piece in half with chopsticks to check. When done, turn off the heat and leave it in the pan
How to tell it's doneBoth sides are golden brown, and the piece you broke is white all the way through.
Be carefulIf any pink is left, cook 1–2 min more and check again.
4
Boil the penne, adding the broccoli at the end
- When the water from step 1 boils, add 1/2 tbsp salt, add the penne and stir with chopsticks. Lower to medium so it doesn’t boil over, and cook for the time on the package
- 2 min before it’s done, add the broccoli to the same pot
- Save 3 tbsp of the cooking water, then drain in a colander
How to tell it's doneBite a piece of penne: no hard core in the middle. The broccoli is bright green.
Be carefulThe steam can burn you when you drain. Put the colander in the sink, hold the pot away from your body, and tip it slowly.
5
Toss everything together in the frying pan
- Put the pan from step 3 over medium heat, and add the penne, broccoli, 3 tbsp cooking water, 1 tbsp soy sauce and 10 g butter
- Stir with a spatula for 1 min to coat everything
- Turn off the heat and sprinkle with 2 tbsp grated cheese and black pepper. Taste, and add a little soy sauce if it’s bland
ReadyThe butter has melted and the penne is glossy. Almost no liquid is left in the pan.
📚 Learn more about this dish
🥬 Ingredient guide
🔪 Cutting & cooking tips
If it didn't work out
The chicken is tough or dryToo little starch in step 2, or it cooked too long in step 3. Coat it all over, and turn off the heat once it’s white inside.
The chicken didn’t brownYou moved it while cooking in step 3. Once it’s in the pan, don’t touch it for 3 min.
The penne is hardIt wasn’t boiled long enough in step 4. Next time follow the package time. If it’s already drained, add 2 tbsp cooking water in step 5 and stir 1 min longer.
It’s dry and doesn’t come togetherToo little cooking water in step 5. Add more, 1 tbsp at a time, and stir.
It tastes blandWhen you taste in step 5, add soy sauce 1/2 tsp at a time.
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