Bow Tie Pasta with Chicken and Broccoli

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Light mayonnaise makes an easy sauce for the chicken and pasta. It also helps keep the fat and calories down in this recipe.

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Prep Time:
5 mins
Additional Time:
25 mins
Total Time:
30 mins
Servings:
6
Yield:
6 servings

Ingredients

  • 8 ounces dried whole-grain or regular bow tie or penne pasta (about 2-1/2 cups)

  • 3 cups broccoli florets

  • 4 skinless, boneless chicken breast halves (1 to 1-1/4 pounds total), cut into bite-size pieces

  • 1 teaspoon adobo seasoning (see Tips)

  • 2 tablespoons olive oil, margarine, or butter

  • 1 clove garlic, minced

  • ¼ cup light mayonnaise or salad dressing

  • teaspoon ground black pepper

  • 2 tablespoons finely shredded Parmesan cheese

Directions

  1. In a Dutch oven, cook pasta according to package directions, except add broccoli for the last 5 minutes of cooking. Drain well. Return to hot pan.

  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 and cook for 30 seconds. Add chicken; cook for 3 to 4 minutes or until chicken is lightly brown and cooked through, stirring occasionally.

  3. Add chicken to drained pasta and broccoli in Dutch oven. Stir in the mayonnaise and pepper. Cook over low heat until heated through, stirring occasionally.

  4. To serve, top with shredded Parmesan cheese.

Tips

Tip: Look for this seasoning blend at a market that specializes in Hispanic foods.

Nutrition Facts (per serving)

309 Calories
9g Fat
30g Carbs
26g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 309
% Daily Value *
Total Carbohydrate 30g 11%
Dietary Fiber 4g 14%
Protein 26g 52%
Total Fat 9g 12%
Saturated Fat 1g 5%
Cholesterol 48mg 16%
Sodium 399mg 17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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