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Skinny Chicken and Broccoli-Parmesan Pasta

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Skinny Chicken and Broccoli-Parmesan Pasta
  • Prep Time 10 min
  • Total Time 30 min
  • 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.

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.
Tips  

Use frozen broccoli instead of fresh.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
310
(
Calories from Fat
80
)
Daily Value
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
2
*Percent Daily Values are based on a 2,000 calorie diet.
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