Chicken and Broccoli over Pasta
Makes 2 servings
Prep Time: 10 minutes
Total time: 30 min
Ease of Preparation: Easy
2 teaspoon extra virgin olive oil
8 oz. Skinless chicken breast, cut into 1 in. pieces
7 oz whole wheat pasta
1 cup broccoli, chopped
1 cup onion, diced
1 clove of garlic, minced
1 - 14.5 oz. can, reduced sodium diced tomatoes (2 cups of fresh chopped tomatoes)
Salt and pepper
¼ cup low fat milk
1/3 cup light grated Parmesan cheese
1. Start boiling water in a pot. Pre-heat oil in a saucepan on medium heat. Season chicken with salt and pepper, then add to pan. Cook chicken until browned on both sides but not cooked through.
2. Place pasta in boiling water, add the broccoli to a metal colander and place on top of pasta water.
3. Add onions to the chicken and cook until soft. Add the garlic and cook for 1 minute. Add diced tomatoes and reduce the heat to medium-low. Cover the pan and simmer for 6 minutes.
4. Add the broccoli, and milk. Stir until the sauce thickens. Add ½ of the cheese to the sauce. Drain pasta and put into serving bowls. Pour the sauce over the pasta, and add the remaining cheese.
Nutritional Notes: per serving: calories 686; fat 14g (sat 3.6g, mono 5.5g, poly 1.6g); iron 5.1mg; cholesterol 80mg; calcium 301mg; carbohydrate 95.6g; sodium 331mg; protein 44g; fiber 12.8g
Nutrition Bonus: Vitamin A: 45%, Vitamin C: 120%, Calcium: 30%, Iron: 30%.