Creamy Chicken and Broccoli Pasta

Ingredients

• Whole wheat pasta

  Dry

  8 oz or 227g

• Chicken breast

  Broilers or fryers, meat only, raw

  16 oz or 454g

• Garlic

  Raw

  4 cloves, minced or 12g

• Onions

  Raw

  1 medium or 110g

• Broccoli

  Raw

  4 cup chopped or 364g

• Reduced fat milk

  Fluid, 2% milkfat, with added vitamin a and vitamin d

  ½ cup or 122g

• Chicken broth

  Soup, canned, less/reduced sodium

  2 ½ cup or 600g

• Parmesan cheese

  Shredded

  ½ cup or 40g

• Crushed red pepper flakes

  ½ tsp or 0.2g

• Basil

  Spices, dried

  ½ tsp, leaves or 0.3g

• Lemon juice

  Raw

  1 tbsp or 15g

• Salt

  Table

  1 dash or 0.4g

• Pepper

  Spices, black

  1 dash or 0.1g

Directions

1. Season the chicken with salt and pepper. Heat olive oil in a large sauté pan over medium heat and cook the chicken until lightly browned and just cooked through. Remove and set aside.
2. In the same pan, cook the diced onion for 5-7 minutes until translucent. Add the minced garlic and cook for another minute until fragrant.
3. Add the pasta, chicken broth, red pepper flakes, and basil. Bring to a boil, then reduce to a simmer until the broth is almost absorbed and pasta is nearly cooked, about 8 minutes.
4. Add the broccoli, cover, and simmer for about 4 minutes until the broccoli is bright green.
5. Return the chicken to the pan, add the milk, parmesan cheese, and lemon juice. Stir and simmer for about 5 minutes until the sauce thickens.
6. Turn off the heat and let the dish sit for 2-3 minutes to thicken further before serving.