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13Ingredients
40Minutes
220Calories
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Ingredients
US|METRIC
7 SERVINGS
- 14 oz. whole grain rotini pasta (or any other shape)
- 1 lb. broccoli florets (fresh, chopped into bite-size pieces)
- 2 Tbsp. extra-virgin olive oil (divided)
- 1 yellow onion (large, sweet, ; chopped)
- 5 cloves garlic (; minced or pressed, divided)
- 1 lb. boneless skinless chicken breasts (; chopped into bite-sized pieces)
- 3 Tbsp. flour
- 1 cup reduced sodium chicken broth
- 1 cup 1% lowfat milk
- 3/4 cup Parmesan cheese
- 1 tsp. crushed red pepper flake (more or less or none depending on preference)
- ground pepper
- sea salt
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NutritionView More
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220Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories220Calories from Fat80 |
| % DAILY VALUE |
| Total Fat9g14% |
| Saturated Fat3.5g18% |
| Trans Fat |
| Cholesterol50mg17% |
| Sodium480mg20% |
| Potassium590mg17% |
| Protein22g |
| Calories from Fat80 |
| % DAILY VALUE |
| Total Carbohydrate12g4% |
| Dietary Fiber3g12% |
| Sugars4g |
| Vitamin A15% |
| Vitamin C100% |
| Calcium20% |
| Iron8% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Reviews(1)
Erin Cody 7 years ago
This turned out super tasty! I added some cajun seasoning to the chicken and nixed the pasta. I'll likely be making this again.