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.

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.