Lunch: Chicken Tenders Parmesan with Penne and Broccoli

Broiled chicken parm and broccoli-packed pasta are faster than delivery (and better for you).

This recipe includes fertility superfoods such as:

Broccoli

Health and fertility benefits of Chicken Tenders Parmesan with Penne and Broccoli

Broccoli is one of the non-starchy vegetables that has a very low glycemic index (GI), which is beneficial for reducing blood sugar levels. Broccoli is also a source of DIM (Diindolymethane). Diindolymethane is very effective in reducing the testosterone levels in the body, an action that would automatically curb male dominant features and regulate the estrogen levels in the system.

Ingredients

Coarse salt
ground pepper
2 large eggs
3/4 c. finely grated Parmesan
1/2 c. plain dried breadcrumbs
1 1/2 lb. chicken tenders
1 3/4 c. tomato sauce (homemade or storebought)
4 oz. part-skim mozzarella
8 oz. penne rigate (ridged) or other short pasta
1 package frozen broccoli florets
1 tbsp. olive oil

Instructions

Bring large pot of salted water to boil. Heat broiler, with rack set 4 inches from heat. In a medium bowl, whisk eggs. In another bowl, combine Parmesan and breadcrumbs. Season chicken with salt and pepper. Dip tenders in egg, then in Parmesan mixture; place on a rimmed baking sheet. Broil until golden, 2 to 4 minutes per side.
Preheat oven to 450 degrees F. Spread 1 cup tomato sauce in the bottom of a 9- by 13-inch baking dish. Then top with chicken, remaining sauce, and finally mozzarella. Bake 15 to 20 minutes or until cheese is melted.
Meanwhile, cook pasta in boiling water until al dente, according to package instructions, adding broccoli for final 30 seconds. Reserve 1/2 cup pasta water; drain pasta and broccoli, and return to pot. Add oil and remaining Parmesan. Toss, gradually adding some reserved pasta water until pasta is lightly coated. Serve chicken with penne and broccoli. Looking for more chicken recipes? Try our collections of chicken breast recipes, chicken casserole recipes, and recipe for leftover chicken.

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