Have a Plant: Fruits & Veggies for Better Health
A mildly spicy sauce complements this simple chicken and pasta dish that is sure to be a family favorite! See All Quick, Healthy Recipes in 30 Minutes or Less : Fruits & Vegetables : Fruits And Veggies More Matters.org
Preparation Time: 30 minutes
  • 1 cup onion, finely chopped
  • 1 Tbsp minced garlic
  • 4 cups broccoli florets
  • 1 Tbsp olive oil
  • ½ lb (8 oz) chicken breast, boneless, skinless, cut into ½ inch strips
  • 1 jar (26 oz) pasta sauce, low-sodium
  • ¼ tsp ground cayenne pepper
  • 8 oz whole wheat angel hair pasta
In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat. While the water heats, chop onion, mince garlic and cut broccoli into tiny florets. Set aside. In a large non-stick pan, heat olive oil until very hot. Add the chicken. Cook and stir until lightly browned on both sides (approximately 5-8 minutes). Place chicken on a clean plate and cover to keep warm. Set aside.

Coat pan with cooking spray. Over medium heat, cook and stir onion for approximately 3 minutes. Add the garlic and broccoli and continue to cook for another 2 minutes. Return the chicken to the pan. Add entire jar of pasta sauce, cayenne pepper and salt. Gently mix to blend ingredients. Cover and simmer until chicken and vegetables are warmed through (approximately 4 minutes). Drop pasta into boiling water. Cook according to package directions for the shortest recommended time, about 2 minutes. Drain. Divide pasta onto four dinner plates. Top each with 1/4 of the chicken and sauce mixture. 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: 420
Total Fat: 7g
Saturated Fat: 1g
% of Calories from Fat: 15%
% Calories from Sat Fat: 2%
Protein: 25g
Carbohydrates: 64g
Cholesterol: 35mg
Dietary Fiber: 9g
Sodium: 125mg
 
Each serving provides: An excellent source of vitamins A, B3, B6 and C, fiber, potassium and selenium, and a good source of folate, calcium, manganese and phosphorous.

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