Penne with Chicken and Broccoli
- Number of Servings: 2
Ingredients
2 tablespoons olive oil2-3 skinless, boneless chicken breast halves cut into strips2 cloves garlic, crushed1/2 cup chopped medium onion1 can crushed tomatoes1.5 cups fresh broccoli floretssalt and pepper to taste1 pinch dried oregano1 pinch or red pepper flakes1 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 strips2 tablespoons grated lowfat Parmesan cheese
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.
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.
Nutritional Info 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
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