Healthy Penne with Chicken and Broccoli

A low-calorie wholewheat pasta dish featuring griddled chicken, fresh broccoli, and spinach in a savory tomato and garlic sauce.

Estimated Nutrition

Per Serving Total
Calories 648 kcals 1296 kcals
Carbohydrates 73.5 grams 147 grams
Fat 15.5 grams 30.9 grams
Protein 54 grams 108 grams
Cook Time
25 mins
Produces
2 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

CondimentsSauces
Dairy
1
tbsp
Parmesan
finely grated
GrainsCereals
Meat
1
piece
Chicken Breasts
skinless, bones removed
NutsSeeds
2
clove
Garlic
finely chopped
1
pinch
1
pinch
Sea Salt
to taste
1
pinch
Black Pepper
freshly ground, to taste
0.5
bunch
Basil
leaves picked
OilsFats
15
ml
Olive Oil
plus extra for rubbing
Vegetables
200
g
Broccoli
sliced into bite-sized chunks
125
g

Steps

  • Butterfly the chicken breasts horizontally to achieve a uniform thickness for even cooking.
  • Heat olive oil in a saucepan, sauté garlic and chilli for two minutes, then stir in tomato purée and passata.
  • Boil wholewheat penne in salted water, adding broccoli chunks during the final three minutes of cooking.
  • Griddle the seasoned chicken for 3 to 5 minutes per side until cooked through, then slice into pieces.
  • Mix the pasta, broccoli, chicken, spinach, and basil into the sauce until the greens wilt.
  • Serve the dish garnished with freshly grated parmesan cheese and black pepper.