Main DishesFebruary 05, 2014
Calories
230
Sodium
1076mg
44% DV
Fat
15g
24% DV
Protein
20g
41% DV
Carbs
6g
2% DV
Fiber
2g
10% DV
One Pot Chicken, Broccoli and Sundried Tomato Pasta
143
8
3 boneless, skinless chicken breasts, cut into chunks
3 Tbsp. olive oil
1/2 yellow onion, diced
1/2 tsp. salt
3 garlic cloves, minced
1/2 tsp. dried oregano
1/2 tsp. red pepper flakes ( I like things spicy, feel free to use less if you don’t)
1 box pasta (I used Mueller Tri Colored Rotini, which is a 12 oz box)
3 cups water, divided
2-1/2 cup chicken broth
3-4 cups broccoli florets ( I used frozen, since that’s what I had!)
1/4 cup oil packed sun-dried tomatoes, rinsed and chopped
3/4 cup Milk (with a Tablespoon of flour whisked in for thickening purposes)
3/4 cup grated Parmesan cheese
1-1/2 Tbsp. fresh lemon juice
salt and pepper, to taste
3 Tbsp. olive oil
1/2 yellow onion, diced
1/2 tsp. salt
3 garlic cloves, minced
1/2 tsp. dried oregano
1/2 tsp. red pepper flakes ( I like things spicy, feel free to use less if you don’t)
1 box pasta (I used Mueller Tri Colored Rotini, which is a 12 oz box)
3 cups water, divided
2-1/2 cup chicken broth
3-4 cups broccoli florets ( I used frozen, since that’s what I had!)
1/4 cup oil packed sun-dried tomatoes, rinsed and chopped
3/4 cup Milk (with a Tablespoon of flour whisked in for thickening purposes)
3/4 cup grated Parmesan cheese
1-1/2 Tbsp. fresh lemon juice
salt and pepper, to taste
Heat 2 Tbsp. oil in a large pan or pot. Season chicken with salt and pepper and add to pan. Cook until most of the pink is cooked through. Transfer to a plate and set aside.
Add remaining 1 Tbsp oil to...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
230
Sodium
1076mg
44% DV
Fat
15g
24% DV
Protein
20g
41% DV
Carbs
6g
2% DV
Fiber
2g
10% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat6g30%
Polysaturated Fat2g16%
Monosaturated Fat6g42%
Cholesterol43mg14%
Sodium1076mg44%
Potassium342mg9%
Protein20g41%
% DAILY VALUE*
Total Carbohydrate
Fiber2g10%
Sugar1.0g2%
Vitamin A985IU19%
Vitamin B61mg58%
Vitamin C32mg54%
Calcium290mg29%
Iron2mg13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.