Creamy Chicken and Broccoli Pasta

Ingredients

• Whole wheat pasta

  Dry

  8 oz or 227g

• Chicken breast

  Broilers or fryers, meat only, raw

  1 lb or 454g

• Garlic

  Raw

  4 cloves, minced or 12g

• Onions

  Raw

  1 medium or 110g

• Broccoli

  Flower clusters, raw

  4 cup flowerets or 284g

• 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

  Low sodium

  ½ cup, grated or 50g

• 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 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.

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