Have a Plant: Fruits & Veggies for Better Health
This yummy dish provides a tasty way to get your children to eat broccoli! See All Quick, Healthy Recipes in 30 Minutes or Less : Fruits & Vegetables : Fruits And Veggies More Matters.org
Preparation Time: 30 minutes
  • 2 cups (8 oz) whole what bowtie pasta
  • 1 Tbsp olive oil
  • 1 tsp garlic, minced
  • 1 cup mushrooms, rinsed and cut into quarters
  • 4 cups broccoli florets, cooked
  • 1 cup (about 2 small breasts) grilled chicken breast, boneless, skinless, diced
  • 2 cups (16 oz) chicken broth, low-sodium
  • 1 medium lemon (1 tsp lemon zest and juice of squeezed lemon)
  • 2 oz feta cheese, low-fat
In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat. Add pasta and cook according to package directions. Drain. Meanwhile, heat olive oil and garlic in a large saute pan over medium heat. Cook until soft, but not browned (about 30 seconds). Add mushrooms and heat until lightly browned and soft. Add broccoli, diced chicken and chicken broth. Bring to a boil and simmer for about 3 minutes, until the broccoli and chicken are heated through. Add pasta and toss gently. Continue to simmer until pasta is hot (approximately 3-4 minutes). Add lemon zest and juice and toss gently. Divide into 4 bowls. Top each portion with 1 1/2 Tbsp with feta cheese. Serve.
 
Serves: 4
 
2 Cups of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
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Nutrition Information per Serving:
Calories: 430
Total Fat: 9g
Saturated Fat: 2.5g
% of Calories from Fat: 19%
% Calories from Sat Fat: 5%
Protein: 39g
Carbohydrates: 49g
Cholesterol: 75mg
Dietary Fiber: 8g
Sodium: 590mg
 
Each serving provides: An excellent source of vitamins A, B2, B3, B6, C, fiber, iron, phosphorous, and selenium, and a good source of folate, copper, magnesium, manganese, potassium, and zinc.

Recipe courtesy of the U.S. Department of Health & Human Services.
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