Chicken and Brussels Sprouts with Penne
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Unrated
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Prep Time
15 mins
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Cook Time
20 mins
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Total Time
35 mins
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Servings
4
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Calories
424 kcal
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Course
Main Course
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Cuisine
American
Chicken and Brussels Sprouts with Penne
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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
- 8 ounces penne pasta
- 1 pound chicken breast cut in 1 in. pieces
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- 1 onion diced, large
- 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)
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
Show Details
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%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 424 kcal
% Daily Value*
| 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% |
* Percent Daily Values are based on a 2,000 calorie diet.
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