Chicken and Brussels Sprouts with Penne Pasta

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.

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Chicken and Brussels Sprouts with Penne Pasta

Prep Time

15 mins

Cook Time

20 mins

Total Time

35 mins

 

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.

Servings: 4

Calories: 424 kcal

Author: Liz DellaCroce

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

US Measurements - Convert to Metric

Instructions

1. 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
2. Heat a large pot over medium-high and spray with non-stick spray.
3. Add chicken pieces, salt and pepper and cook for 6-7 minutes until browned and set aside.
4. Sautee diced onion in the same pot for 5-6 minutes or until tender.
5. Add garlic and cook for additional 30 seconds.
6. Add Brussels, chicken broth, lemon juice and zest.

7. Simmer with a lid (to steam for 8-10 minutes until Brussels are cooked.

8. Add penne to the pot and stir well. If the mixture needs liquid, add a little of the reserved pasta water.
9. Sprinkle in cheese and fresh mint before serving.

Recipe Notes

Excellent source of Vitamin C, great source of iron, calcium and Vitamin A.

Nutrition Facts

Chicken and Brussels Sprouts with Penne Pasta

Amount Per Serving

Calories 424 Calories from Fat 61

% Daily Value*

Total Fat 6.8g 10%

Saturated Fat 1.9g 10%

Cholesterol 69mg 23%

Sodium 426mg 18%

Total Carbohydrates 63.8g 21%

Dietary Fiber 13.4g 54%

Protein 39.6g 79%

* Percent Daily Values are based on a 2000 calorie diet.