Healthified Chicken and Broccoli-Parmesan Pasta

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.

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( 129 Ratings)

129 Ratings

5 Stars 30%

4 Stars 24%

3 Stars 16%

2 Stars 25%

1 Stars

Member Reviews ( 24 )

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Fat Reduced By 5g
Sodium Reduced By 130mg
Saturated Fat Reduced By 3 1/2g

See What Makes It Healthified »

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 320
Calories from Fat: 90),

% Daily Value

Total Fat: 10g; 10%
(Saturated Fat 1 1/2g, 1 1/2% Trans Fat 0g 0% ),
Cholesterol: 50mg; 50%;
Sodium: 380mg; 380%;
Total Carbohydrate: 33g; 33%
(Dietary Fiber 3g 3% Sugars 3g 3% ),
Protein: 24g; 24%

% Daily Value*:

Vitamin A: 6%;
Vitamin C: 70%;
Calcium: 6%;
Iron: 15%;

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 Fat;

Carbohydrate Choices:

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

Prep Time 10 min
Total Time 30 min
Servings 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

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.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before	After
8 ounces penne pasta	8 ounces dried whole wheat or multigrain penne pasta (about 2 1/2 cups)
1 pound skinless, boneless chicken, cut into bite-size pieces	1 pound skinless, boneless chicken breast, cut into bite-size pieces
2 tablespoons butter	2 tablespoons olive oil
1/4 teaspoon garlic salt	1 clove garlic, minced
1/4 cup mayonnaise	1/4 cup light mayonnaise
1/4 cup shaved Parmesan cheese	2 tablespoons shaved Parmesan cheese

Nutritional Highlights

Calories		360 (before) 320 (after)
Cholesterol		70 mg (before) 50 mg (after)
Fat		2 (before) 1 (after)
Saturated Fat		5 g (before) 1 1/2 g (after)
Sodium		510 mg (before) 380 mg (after)
Total Fat		15 g (before) 10 g (after)

Reviews

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1 - 3 of 24 Reviews View All

Posted 2/27/2012 2:26:14 PM REPORT ABUSE K-Lynn said:

Rating:

I didn't have abodo seasoning, so I used a pesto mix I had on hand. Very easy to make and delish. Wish there was more sauce tho, hence only 4 stars.

Posted 2/27/2012 2:25:58 PM REPORT ABUSE cathy3434 said:

Rating:

This recipe is fast and delicious. We make it with leftover turkey after a holiday meal, and it has become a family tradition.

Posted 12/9/2011 5:47:04 PM REPORT ABUSE AjAj06 said:

Rating:

my family love this dish, me son asks for it all the time. just add more parmesan right bfore you eat it....MUST HAVE

1 - 3 of 24 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 07/17/2012. NOTE: We do not include optional ingredients in our calculations.