Bow Tie Pasta with Chicken and Broccoli (TNT)

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Bow Tie Pasta with Chicken and Broccoli (TNT)

Post by pstarkoski on Sun Jan 23, 2011 1:10 am


This is a great dish!

Mayonnaise makes a terrific no-fuss sauce for the chicken and pasta. What's more, using light mayonnaise rather than regular helps keep the fat and calories down.

Bow Tie Pasta with Chicken and Broccoli

8 oz. whole grain or regular bow tie pasta or penne pasta (about 2-1/2 cups)

3 cups broccoli florets

4 skinless, boneless chicken breasts (1 to 1-1/4 pounds total), cut into bite-size pieces

1 tsp. Adobo seasoning

2 TBSP olive oil, margarine, or butter

1 clove garlic, minced

1/4 cup light mayonnaise or salad dressing

1/8 tsp. black pepper

2 TBSP finely shredded Parmesan cheese

1. In a Dutch oven, cook pasta according to package directions, except add broccoli for the last 5 minutes of cooking. Drain well. Return to hot pan.

2. Meanwhile, in a medium bowl, combine chicken pieces and adobo seasoning; toss to coat. In a large skillet, heat oil over medium-high heat; add garlic and cook for 30 seconds. Add chicken; cook for 3 to 4 minutes or until chicken is lightly brown and cooked through, stirring occasionally.

3. Add chicken to drained pasta and broccoli in Dutch oven. Stir in the mayonnaise and pepper. Cook over low heat until heated through, stirring occasionally.

4. To serve, top with shredded Parmesan cheese. Makes 6 (1 1/2-cup) servings.

*Test Kitchen Tip: Look for this seasoning blend at a market that specializes in Hispanic foods.

Nutrition Facts Per Serving:

Servings: 6 (1 1/2-cup) servings


Total Fat (g)9

Saturated Fat (g)1

Cholesterol (mg)48

Sodium (mg)399

Carbohydrate (g)30

Fiber (g)4

Protein (g)26

Diabetic Exchanges

Starch (d.e.)2

Vegetables (d.e.).5

Very Lean Meat (d.e.)2.5

Fat (d.e.)1

Recipe source:



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