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Chicken and Brussels Sprouts with Penne

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.

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

Ingredients

  • 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)

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. Simmer with a lid to steam, about 8-10 minutes, or until Brussels are cooked.
  5. 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

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

% 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.