Chicken and Broccoli-Parmesan Pasta

Name: Chicken and Broccoli-Parmesan Pasta
Prep time: 10 min
Total time: 30 min
Yield: 6
Ingredients: 8 ounces dried whole wheat or multigrain penne pasta (about 2 1/2 cups); 3 cups Fresh Broccoli, cut into florets; 1 pound skinless, boneless chicken breast, cut into bite-size pieces; 1 teaspoon adobo seasoning; 2 tablespoons olive oil; 1 clove garlic, minced; 1/4 cup light mayonnaise; 1/8 teaspoon black pepper; 2 tablespoons shaved Parmesan cheese

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Prep 10 min
Total 30 min
Ingredients 9
Servings 6

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70% less sat fat • 33% less fat than the original recipe. In a rush? Now you can enjoy chicken teamed up with broccoli and pasta in less time than it would take to get food delivered.

by Qué Rica Vida Cocina

Updated Sep 20, 2016

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Ingredients

8 ounces dried whole wheat or multigrain penne pasta (about 2 1/2 cups)
3 cups Fresh Broccoli, cut into florets
1 pound skinless, boneless chicken breast, cut into bite-size pieces
1 teaspoon adobo seasoning
2 tablespoons olive oil
1 clove garlic, minced
1/4 cup light mayonnaise
1/8 teaspoon black pepper
2 tablespoons shaved Parmesan cheese

Directions

1

In a Dutch oven cook pasta according to package directions, adding broccoli for the last 5 minutes of cooking. Drain well. Return to hot Dutch oven.
2

Meanwhile, in a medium bowl combine chicken pieces and adobo seasoning; toss to coat. In a large skillet heat oil over medium-high heat. Add garlic; cook and stir for 30 seconds. Add chicken; cook for 3 to 4 minutes or until chicken is no longer pink, stirring occasionally.
3

Add chicken to drained pasta and broccoli in Dutch oven. Stir in mayonnaise and pepper. Cook over low heat until heated through, stirring occasionally.
4

To serve, sprinkle with Parmesan cheese.

Expert Tips

tip 1
Use frozen broccoli instead of fresh.

Nutrition Information

310 Calories, 9g Total Fat, 24g Protein, 32g Total Carbohydrate, 2g Sugars

Nutrition Facts

Serving Size: 1 Serving

Calories: 310

Calories from Fat: 80

Total Fat: 9g; 14%

Saturated Fat: 2g; 10%

Trans Fat: 0g

Cholesterol: 50mg; 17%

Sodium: 330mg; 14%

Potassium: 310mg; 9%

Total Carbohydrate: 32g; 11%

Dietary Fiber: 4g; 16%

Sugars: 2g

Protein: 24g

% Daily Value*:

Vitamin A: 6%; 6%

Vitamin C: 25%; 25%

Calcium: 8%; 8%

Iron: 10%; 10%

Exchanges:

2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;

Carbohydrate Choice

*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

70% less sat fat • 33% less fat than the original recipe. In a rush? Now you can enjoy chicken teamed up with broccoli and pasta in less time than it would take to get food delivered.