Chicken and Broccoli Penne Recipe

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Chicken and Broccoli Penne
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Ingredients
12
Count
Nutrition
1229
Calories
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Ingredients:

Directions:

  1. Place chicken breasts in a small saucepan with a lid. Cover chicken with cool water. Place saucepan over a burner on low to moderate heat. Bring to a simmer; cover with lid and poach for approximately 20 minutes or until chicken is cooked. (This step can be done the night before.)
  2. Prepare the white sauce by placing the butter in a small sauce pot that has been preheated over medium heat. Once the butter foams, add flour and stir for 1 minute; try not to let the mixture turn brown. Add milk to the mixture and continue to stir until it starts to bubble. Reduce heat and simmer for 10 minutes. Add pepper, Italian seasoning and parmesan cheese to the sauce. Stir to combine. Cook pasta according to package directions. While pasta is cooking, preheat oven to 350 degrees. During the last minute of the pasta's cooking, add the chopped broccoli to the water. Allow to simmer for one minute.
  3. Drain the pasta and broccoli. Spritz the bottom and sides of a 9 X 13 oven-proof casserole dish with nonstick cooking spray.
  4. In a large bowl, combine the pasta and broccoli with the chicken and chopped vegetables; cover with the sauce. Place in the baking dish. Sprinkle with the cheese and cover with foil.
  5. Bake for 20 minutes; remove foil and continue to bake until cheese is melted.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1229.25 Kcal (5147 kJ)
Calories from fat 339.58 Kcal
% Daily Value*
Total Fat 37.73g 58%
Cholesterol 283.37mg 94%
Sodium 2288.44mg 95%
Potassium 2957.27mg 63%
Total Carbs 91.75g 31%
Sugars 36.39g 146%
Dietary Fiber 27.38g 110%
Protein 126.66g 253%
Vitamin C 501.1mg 835%
Vitamin A 9.6mg 320%
Iron 101mg 561%
Calcium 1196mg 120%
Amount Per 100 g
Calories 69.77 Kcal (292 kJ)
Calories from fat 19.27 Kcal
% Daily Value*
Total Fat 2.14g 58%
Cholesterol 16.08mg 94%
Sodium 129.88mg 95%
Potassium 167.84mg 63%
Total Carbs 5.21g 31%
Sugars 2.07g 146%
Dietary Fiber 1.55g 110%
Protein 7.19g 253%
Vitamin C 28.4mg 835%
Vitamin A 0.5mg 320%
Iron 5.7mg 561%
Calcium 67.9mg 120%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 26.9
    Points
  • 29
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol

Bad Points

  • High in Sodium

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