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.

Healthy Chicken Dinner High Protein Low Calorie Wholewheat

Estimated Nutrition

Calories

648

kcal / serving

1296 kcal total

Carbs

73.5g

per serving

147 g total

Fat

15.5g

per serving

30.9 g total

Protein

54g

per serving

108 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

CondimentsSauces

Tomato Purée

Dairy

tbsp

Parmesan

finely grated

GrainsCereals

200

Wholewheat Penne Pasta

Meat

piece

Chicken Breasts

skinless, bones removed

NutsSeeds

clove

Garlic

finely chopped

pinch

Chilli Flakes

pinch

Sea Salt

to taste

pinch

Black Pepper

freshly ground, to taste

0.5

bunch

Basil

leaves picked

OilsFats

Olive Oil

plus extra for rubbing

Vegetables

300

Tomato Passata

200

Broccoli

sliced into bite-sized chunks

125

Baby Spinach

washed

Method

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.