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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 660.1
  • Total Fat: 19.8 g
  • Cholesterol: 179.5 mg
  • Sodium: 596.9 mg
  • Total Carbs: 55.1 g
  • Dietary Fiber: 7.3 g
  • Protein: 67.6 g

View full nutritional breakdown of Penne with Chicken and Broccoli calories by ingredient
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Penne with Chicken and Broccoli

Submitted by: NORJUNMA1

Introduction

A yummy, filling and healthy pasta dish for a cold Winter's Night. A yummy, filling and healthy pasta dish for a cold Winter's Night.
Number of Servings: 2

Ingredients

    2 tablespoons olive oil
    2-3 skinless, boneless chicken breast halves cut into strips
    2 cloves garlic, crushed
    1/2 cup chopped medium onion
    1 can crushed tomatoes
    1.5 cups fresh broccoli florets
    salt and pepper to taste
    1 pinch dried oregano
    1 pinch or red pepper flakes
    1 tablespoon Splenda (this cuts tomatoes' acidity)
    6-8 oz. Penne pasta (about a 3rd of a package)
    1/4 cup fresh basil leaves, cut into thin strips
    2 tablespoons grated lowfat Parmesan cheese

Directions

1. Over medium heat, warm olive oil in a large frying pan and cook chicken strips until light golden brown. Add onion and garlic to cook slowly for about 3 minutes or until garlic is golden and onions are translucent.

2. To speed up your cooking time, microwave broccoli florets in covered container on "high" with 1/4 cup water while chicken is cooking.

3. Add broccoli, crushed tomatoes, salt, pepper oregano and pepper flakes to chicken. Stir well, making sure to coat the chicken and bring to a boil. Cover and turn down heat. Allow to simmer for 7-10 minutes, or until chicken pierces easily with fork.

3. Meanwhile, bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain and add back into pot. Pour chicken sauce into pot and mix well.

4. Add basil and toss well Serve topped with Parmesan cheese. Buon Apetito!


Number of Servings: 2

Recipe submitted by SparkPeople user NORJUNMA1.






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