Chicken and Brussels Sprouts with Penne

Name: Chicken and Brussels Sprouts with Penne
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 serving
Ingredients: 8 ounces penne; 1 pound chicken breasts; ½ teaspoon kosher salt; ¼ teaspoon pepper; 1 large onion; 4 cloves garlic; 4 cup Brussels sprouts; ½ cup chicken broth; ¼ cup lemon juice; 2 tablespoon lemon zest; ¼ cup parmigiano reggiano; basil

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Unrated

Prep Time
15 mins
Cook Time
15 mins
Total Time
35 mins
Servings
4
Calories
424 kcal
Course
Main Course
Cuisine
American

Chicken and Brussels Sprouts with Penne

Iris Warren

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Protein-packed and full of flavor, this family-friendly pasta recipe is made with tender chicken breast and hearty Brussels sprouts tossed with lemon juice, garlic, and onion.

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Ingredients

Servings

8 ounces penne
1 pound chicken breasts (cut in 1 in. pieces)
½ teaspoon kosher salt
¼ teaspoon pepper
1 large onion (diced)
4 cloves garlic (grated)
4 cup Brussels sprouts (quartered)
½ cup chicken broth (low sodium)
¼ cup lemon juice
2 tablespoon lemon zest
¼ cup parmigiano reggiano (grated)
basil (optional garnish)

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Instructions

Bring a pot of salted water to a boil and cook whole wheat penne according to package instructions. Reserve ½ c hot pasta cooking water before draining.
Heat a large pot over medium-high and spray with non-stick spray. Add chicken pieces, salt and pepper, and cook for 6-7 minutes until browned and set aside.
Saute diced onion in the same pot for 5-6 minutes or until tender. Add garlic and cook for additional 30 seconds. Next, add Brussels, chicken broth, lemon juice and zest.
Simmer with a lid to steam, about 8-10 minutes, or until Brussels are cooked.
Add penne and chicken to the pot and stir well. If the mixture needs liquid, add a little of the reserved pasta water. Sprinkle in cheese and fresh basil before serving.

Notes

Excellent source of Vitamin C, great source of iron, calcium and Vitamin A.

Nutrition Information

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Calories 424kcal (21%) Carbohydrates 63.8g (21%) Protein 39.6g (79%) Fat 6.8g (10%) Saturated Fat 1.9g (10%) Cholesterol 69mg (23%) Sodium 426mg (18%) Fiber 13.4g (54%)