Skillet Chicken Ziti and Broccoli

For a vegetarian version, omit the chicken, use vegetable instead of chicken broth, and stir in a drained and rinsed 15 oz. can of no-salt-added white beans when you add the broccoli.

Total time to prepare: 40 minutes

Ingredients:

2 Tbs. extra-virgin olive oil

1 lb. boneless, skinless chicken breast, cut into bite-sized pieces

6 cloves garlic, minced

¼ tsp. red pepper flakes (optional)

6 scallions, chopped

8 oz. whole wheat ziti or penne

3 ½ cups fat-free milk, divided

1½ cups low-sodium chicken broth

1 lb. broccoli, cut into small florets

½ cup oil-packed sun-dried tomatoes, drained and chopped

½ cup grated Parmesan cheese

Freshly ground black pepper, to taste

¾ tsp. salt

Directions:

  • Heat the oil in a large non-stick skillet over medium-high heat until shimmering. Add the chicken and cook, without stirring, until browned, 2-3 minutes. Stir the chicken and continue to cook for 1 minute longer. Transfer the chicken to a bowl and set aside. (The chicken will not be fully cooked.)
  • Add the garlic, pepper flakes, and scallions to the skillet and cook, stirring, until fragrant, about 30 seconds. Add the ziti, 2 ½ cups of the milk, and the broth. Bring to a boil over high heat and cook, stirring frequently, until a thick sauce forms, about 12 minutes.
  • Stir in the broccoli, sun-dried tomatoes, and the remaining 1 cup of milk. Cover, reduce the heat to medium, and cook until the broccoli turns bright green and is almost tender, 3-5 minutes.
  • Uncover and stir in the Parmesan and chicken. Simmer, uncovered, until the chicken is cooked through, 1-2 minutes. Season with pepper and up to ¾ tsp. of salt.

Serves 6.

Nutrition Information (per serving):

Calories: 390

Total fat: 11 g

Saturated fat: 2.5 g

Protein: 31 g

Carbohydrates: 43 g

Fiber: 6 g

Cholesterol: 50 mg

Sodium: 560 mg

Recipe courtesy of nutritionaction.com.

November 22, 2014 admin