Chicken and Brussels Sprouts dish with Penne Pasta is a fresh and zippy pasta dish that is loaded in protein and fiber. Hearty, delicious and extremely versatile.
Up until I the moment I opened my refrigerator to grab the ingredients for this recipe, I had fully intended to prepare this dish with broccoli instead of Brussels. Fortunately, these vegetable cousins are very interchangeable and the Brussels were actually a nice change of pace from the traditional chicken, broccoli and pasta trio.
POP QUIZ: What vegetable fights cancer, reduces inflammation, reduces cholesterol and contains massive amounts of Folic Acid, Vitamin A, C, Potassium, Folate, Iron and Fiber? HINT: It tastes even better with bacon.
Yes, my friends, the answer is the neglected Brussels sprout. The health benefits of Brussels can be found here and here.
Your fork is waiting.
Chicken and Brussels Sprouts with Penne Pasta
Chicken and Brussels Sprouts dish with Penne Pasta is a fresh and zippy pasta dish that is loaded in protein and fiber. Hearty, delicious and extremely versatile.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings4
Calories 424kcal
Ingredients
- 8 oz whole wheat penne
- 1 lb chicken breasts (cut in 1 in. pieces)
- ½ tsp kosher salt
- ¼ tsp pepper
- 1 large onion (diced)
- 4 cloves garlic (grated)
- 4 c Brussels sprouts (quartered)
- ½ c chicken broth (low sodium)
- ¼ c lemon juice
- 2 tbs lemon zest
- ¼ c parmigiano reggiano (grated)
- ¼ c mint (finely chopped)
Instructions
- Bring a pot of salted water to a boil and cook whole wheat penne according to package instructions. Reserve ½ c hot pasta cooking water before draining
- Heat a large pot over medium-high and spray with non-stick spray.
- Add chicken pieces, salt and pepper and cook for 6-7 minutes until browned and set aside.
- Sautee diced onion in the same pot for 5-6 minutes or until tender.
- Add garlic and cook for additional 30 seconds.
- Add Brussels, chicken broth, lemon juice and zest.
- Simmer with a lid (to steam for 8-10 minutes until Brussels are cooked.
- Add penne to the pot and stir well. If the mixture needs liquid, add a little of the reserved pasta water.
- Sprinkle in cheese and fresh mint before serving.
Chef's Notes:
Excellent source of Vitamin C, great source of iron, calcium and Vitamin A.
Similar Recipes:
Get Featured On Instagram!Did you make this recipe? If so tag @thelemonbowl using the hashtag #thelemonbowl to be featured!
Nutrition:
Calories: 424kcal | Carbohydrates: 63.8g | Protein: 39.6g | Fat: 6.8g | Saturated Fat: 1.9g | Cholesterol: 69mg | Sodium: 426mg | Fiber: 13.4g
Liz Della Croce
Thank you Jenna – it was delish! Let me know what you think!
Eat Right Around Chicago
This looks amazing and easy! It may help me get out of my pasta with tomato food jag!
Thanks!
Jenna