Low Fat Pasta with Broccoli and Chicken
Elevate your weeknight dinner routine with this satisfying yet guilt-free **Low Fat Pasta with Broccoli and Chicken**! This wholesome recipe combines tender, protein-packed **boneless, skinless chicken breast**, vibrant **broccoli florets**, and hearty **whole wheat pasta**, all brought together in a light and flavorful sauce of **low-sodium chicken broth**, **garlic**, and a splash of **zesty lemon juice**. A hint of **red pepper flakes** adds just the right kick, while a sprinkle of freshly grated **Parmesan cheese** offers a touch of indulgence—all without unnecessary calories. Ready in just 30 minutes, this easy-to-make dish is perfect for busy nights, offering a balanced, nutrient-rich meal that’s both low-fat and high in flavor. Pair it with a crisp side salad and watch it become a family favorite!
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Ingredients
- 8 ounces whole wheat pasta
- 1 pound boneless, skinless chicken breast
- 3 cups broccoli florets
- 1 tablespoon olive oil
- 2 tablespoons lemon juice
- 3 units garlic cloves, minced
- 1 cup low sodium chicken broth
- 0.25 teaspoon red pepper flakes
- 0.25 cup freshly grated Parmesan cheese
- 0 to taste salt
- 0 to taste freshly ground black pepper
Directions
Step 1
Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to the package instructions until al dente. Drain and set aside.
Step 2
While the pasta is cooking, cut the chicken breast into bite-sized pieces. Season with salt and pepper.
Step 3
In a large skillet, heat the olive oil over medium heat. Add the chicken pieces and cook until golden brown and cooked through, about 7-10 minutes. Remove from skillet and set aside.
Step 4
In the same skillet, add the minced garlic and sauté for 30 seconds until fragrant.
Step 5
Pour in the chicken broth and add the broccoli florets. Cover and cook for 5-6 minutes until the broccoli is tender-crisp.
Step 6
Return the chicken to the skillet, then add the cooked pasta. Toss everything together and heat through.
Step 7
Add lemon juice and red pepper flakes. Season with salt and freshly ground black pepper to taste.
Step 8
Sprinkle with freshly grated Parmesan cheese before serving.
Step 9
Serve immediately and enjoy your low-fat pasta with broccoli and chicken!
Nutrition Facts
| Serving size | (1313.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1513.7 |
| Total Fat 48.5g | 0% |
| Saturated Fat 17.8g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 433.2mg | 0% |
| Sodium 4244.0mg | 0% |
| Total Carbohydrate 82.5g | 0% |
| Dietary Fiber 17.6g | 0% |
| Total Sugars 6.7g | |
| Protein 189.2g | 0% |
| Vitamin D 46.5IU | 0% |
| Calcium 909.3mg | 0% |
| Iron 10.4mg | 0% |
| Potassium 1900.4mg | 0% |
Source of Calories