- Calories: 378
- Protein: 23g
- Total Fat: 9g
- Saturated Fat: 1.5g
- Cholesterol: 34mg
- Total Carbohydrate: 51g
- Dietary Fiber: 8g
- Sodium: 231mg
This low-cal, nutrient-rich pasta dish is a favorite among all three of my kids (believe me, that’s a feat). Even better, one serving provides vitamin B6, manganese, and magnesium. Plus, the cheese and broccoli supply a healthy hit of calcium.
- Prep time
- Total Time
- 1/4 cup extra-virgin olive oil
- 1/2 large onion chopped
- 4 cloves garlic minced
- 1 pound chicken breast, boneless, skinless cut into 1″ cubes
- 8 cups broccoli florets
- 1 package penne pasta, 100% whole-wheat about 18 oz.
- 1/2 teaspoon Kosher salt
- 2 tablespoons cheese, Romano grated (may also use Parmesan)
- black pepper, to taste
Bring a large pot of water to a rolling boil over high heat.
Meanwhile, heat the olive oil in a medium-size saucepan over medium heat. Add the onion and garlic and cook, stirring, until translucent, being careful not to let the onion brown. Add the chicken and cook, stirring, until no longer pink throughout. Remove from heat and set aside.
Once the water boils, add the broccoli and cook until firm, yet tender. Using a slotted spoon or skimmer, transfer the broccoli to the saucepan with the chicken. Cook until the broccoli is soft.
Return the large pot of water to a boil, and add the pasta. Cook until al dente, about 8 minutes. Drain the pasta, reserving 1 cup of pasta water. Add the pasta, water, and salt to the broccoli mixture, and toss to mix. Add the cheese and mix again. Serve immediately on individual dishes and top with fresh ground pepper to taste. Makes 8 servings.
Serving Size: 2 cups