I love broccoli sausage pasta, but it’s always made with extra fatty pork sausage. This recipe swaps the pork for lean ground chicken breast or ground turkey to make a lighter version with plenty of protein and fiber.
Ingredient Rundown
You can break the ingredients down into three groups:
- Green Vegetable – The recipe calls for broccolini or baby broccoli, but you’re welcome to use any green veg. If you use leafy greens, you can skip the pan roasting step and just wilt it with the protein and sauce before adding the pasta.
- Protein and Sauce – The sweet and spicy sauced ground chicken takes the place of Italian pork sausage in similar pasta dishes. Don’t feel like making a sauce? Try finding a lower fat Italian sausage option or maybe even something like chicken breakfast sausage.
- Pasta – Orecchiette or some type of small shells would be my top choices for this dish, but you’re welcome to use any pasta or protein pasta. In addition to cooked pasta, you’ll need grated parmesan and a lemon (for its zest and juice).
Let me know in the comments if you need some help with substitutions and making this pasta work for different dietary needs.
Now, I’ll show you how to make it.
Part 1: Cooking the Broccolini and Ground Chicken
You’re looking to soften the broccolini while getting some browning on all sides. Slicing it into thin strips and pieces makes quick work of things. It shouldn’t take longer than 3-4 minutes in a pan with olive oil.
Once the broccolini is good to go, swap it in the pan for a pound of ground chicken. Browning is super important for maximizing flavor so give the chicken a few minutes (without touching) to turn golden brown before breaking it apart.
I like to leave the chicken in larger pieces than my typical recipe for ground chicken crumbles. It doesn’t have to be perfectly uniform, just avoid over-mincing. Once the chicken is fully cooked (you can temperature probe the larger pieces if you’re unsure), add the sauce blend.
The sauce cooks for a couple minutes, just enough time to thicken and coat the chicken, before the broccolini goes back in the pan.
All that’s left is to add some cooked pasta and a few other goodies.
Part 2: Tossing with cooked pasta, parmesan, and lemon zest.
Most dried pasta options should take around 8-9 minutes to cook just shy of al dente. Undercooking the pasta ensures it holds up as you toss it together with all the other ingredients.
The key ingredient for this step is the reserved pasta water. Its starch content is perfect for making a smooth and creamy pasta with hardly any cheese or fat.
Timing tip: I’d rather finish the chicken and broccolini early and keep warm over low heat than finish cooking the pasta first. Having freshly cooked pasta and hot pasta water makes life a lot easier.
That’s all there is to it. I hope you enjoy this pasta! Don’t forget a recipe review if you do.
Chicken and Broccolini Pasta
Ingredients
- 8 oz Orecchiette, or your choice of pasta
- 1 bunch (about 8 oz) Broccolini, sliced into thin 1" pieces
- 1 Tablespoon Olive Oil
- 16 oz Ground Chicken
- 2 oz Grated Parmesan
- 1 Lemon, zest and juice
For the Sauce
- 2 Tablespoons Tomato Paste
- 2 Tablespoons Chopped Calabrian Chili Peppers, or another 2 tablespoons tomato paste
- 2 Tablespoons Balsamic Vinegar
- 1 Tablespoon Honey
- 2 Frozen Crushed Garlic Cubes, or 2 cloves crushed garlic
- 1 teaspoon Italian Seasoning
- ⅓ cup Water
Instructions
- Cook the pasta in a pot of boiling salted water until just shy of al dente. Reserve about 1 cup of pasta water and drain the rest.
- Heat the olive oil in a large pan over medium-high heat before adding the broccolini. Cook for 3-4 minutes, tossing once or twice, until nicely roasted (vibrant green with browning in spots). Transfer to a bowl and set aside.
- Add the ground chicken to the same pan and cook for 2-3 minutes until golden brown on one side. Use a spatula to break the chicken apart but don't over-mince. I like leaving the chicken in small bite-size chunks. Once the chicken is cooked through, add the sauce and cook until it begins to thicken, another 1-2 minutes.
- Add the broccolini to the pan with the chicken and toss together.
- Add the cooked pasta, grated parmesan, lemon zest, and about ½ cup of the reserved pasta water. Toss together until a smooth sauce coats everything. Use more pasta water if needed.
- Finish with a squeeze of lemon juice, black pepper and/or chili flakes, and extra parmesan or a drizzle of olive oil, if desired.
