rotini with chicken, broccoli and tomatoes

rotini with chicken, broccoli and tomatoes


Prep time: 10 minutes
Cook time: 20 minutes
Ready in: 30 minutes
Makes 4 servings, 10 oz. each

ingredients

  • 8 oz. whole grain rotini pasta
  • 1/2 lb. fresh broccoli, chopped
  • 3 Tablespoons extra virgin olive oil, divided
  • 1 lb. boneless skinless chicken breast, cut into bite-sized pieces
  • 1 pint grape tomatoes, sliced in half
  • 1 Tablespoon dried oregano
  • 1 Tablespoon garlic powder
  • 1/2 teaspoon ground black pepper
  • 1/2 cup grated Parmesan cheese

steps

  1. Cook pasta according to package directions. Drain and set aside.
  2. Meanwhile, in a skillet, cover bottom with water 3/4 inch deep and bring to a boil. Add broccoli and cook 5-6 minutes or until crisp-tender. Drain and set broccoli aside. (Or microwave broccoli until crisp-tender)
  3. In same skillet, heat 2 tablespoons oil over medium heat and add chicken. Cook 8-10 minutes until no pink remains or internal temperature reaches 165 degrees.
  4. Add cooked pasta, broccoli, tomatoes and the remaining oil. Stir in garlic powder, oregano and pepper.
  5. Sprinkle Parmesan cheese on top and serve.

Nutrition information per serving: 480 calories, 18 g fat, 4 g saturated fat, 80 g cholesterol, 400 g sodium, 47 g carbohydrate, 8 g fiber, 5 g sugar, 37 g protein

With just a few seasonings you can create bold flavor and enjoy an inexpensive, delectable and better-for-you dinner. Complete the meal with fresh strawberries for dessert.

The nutritional content of recipes is calculated by a registered dietitian. Because ingredients and measurements may vary, the values we give are close approximations.