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Recipes Quick and Easy

15-MINUTE CARB-LOADING PASTA FOR WHEN YOU NEED WORKOUT FUEL

Ingredients
  • Chicken breast
  • Pasta
  • Parmesan cheese
  • Broccoli
  • Garlic
  • Parsley
  • Lemons

Sticking to the January gym regime? Then treat yourself to this pre-workout carb fest.

Instructions

Step 1

All the good stuff is in here, including loads of greens, vitamin C in the lemon, and protein in the chicken.

Step 1
Step 2

Chop the broccoli into little fleurettes. That is a fancy French word chefs use when chopping up flowering veg into little pieces.

Step 2
Step 3

Peel and chop up the garlic. At the same time zest a lemon.

Step 3
Step 4

Grab all the parsley out, clump it up into a ball and chop the life out of it.

Step 4
Step 5

You want it as fine as you can possibly get it.

Step 5
Step 6

Grate the parmesan cheese. You want a good handful of it when it's finished, so don't be shy.

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Now that is pretty much all the prep done. Split it out as they'll be going in at different times.

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Step 8

Throw the pasta into boiling water and follow the instructions on the packet.

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Step 9

Now because we want to cook this quickly, we're going to slice open the chicken breast. Again the fancy term for this is butterflying, but we are just going to call it "making it thinner'. Slice away the fat part of the breast and flap it out so you have one long thin piece of meat.

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Season with salt, pepper and a good lash of olive oil. Rub it in on both sides.

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Heat up a frying pan until it's super hot, then throw in the chicken breast.

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Step 12

After a couple of minutes (don't be messing with it, using tongs or whatever – just let it cook) flip it over. It'll only take about another two minutes on this side and then you're all done.

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Throw the broccoli into the cooking water at the last minute. This will take about a minute tops.

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Next throw in the lemon zest, a little slug of olive oil and the garlic. They're not going to take more than about 30 seconds to get the flavour going, and whatever you do don't let the garlic burn.

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Immediately throw in the juice of the two lemons and let it come up to a boil for about another 30 seconds. Don't let the pips in the lemon drop into the sauce and have to be an eejit like me fishing them out for ages.

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Step 16

Take the sauce off the heat and throw the strained pasta and broccoli in followed by the parmesan and the parsley. You want to add these at the end and keep them nice and green. Throw in a bit of salt and pepper as well for good measure.

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Step 17

Stir the whole thing up. You want the sauce coating it properly, so all of the flavours are there to be tasted throughout.

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Lash the chicken onto the plate first.

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Spoon the pasta up on top and throw a bit of the sauce around the side. And you're done!

Step 19

Love the taste? Next time make bigger portions and save for the next day's lunch too.

Written By

Niall Harbison

Niall founded our sister site Lovin' Dublin with a few simple aims: discover new places to eat in Dublin and share simple recipes cooked up in his kitchen.

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