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Healthified Chicken and Broccoli-Parmesan Pasta

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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.

  • 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.

Nutrition Info

The Quick Take: Healthified

  • Fat Reduced By 5g
  • Sodium Reduced By 130mg
  • Saturated Fat Reduced By 3 1/2g
See What Makes It Healthified »

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

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)
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)

Ratings & Reviews

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. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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

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