Fitness & Nutrition

Pasta Chicken is Heart-Healthy and Gluten-Free

By on 09/19/2017

Try brown rice pasta for a gluten-free pasta chicken dinner that everyone will love. Gluten-free pasta, chicken and broccoli are baked in a creamy sauce that’s low fat and delicious.

Ingredients

  • 14 oz brown rice penne pasta
  • 3 cups raw broccoli florets
  • 2 garlic cloves minced
  • 3/4 cup (4 oz) chicken breast strips
  • 3/4 cup (2 oz) shredded Parmesan cheese
  • 3/4 cup (2 oz) shredded reduced-fat mozzarella cheese
  • 3 Tbsp skim milk
  • 2 Tbsp reduced-sodium gluten-free chicken broth or vegetable broth
  • 1/4 tsp salt
  • 1/2 tsp black pepper

Preparation

Preheat oven to 350°. Cook pasta according to package directions until al dente. Add broccoli during the last 5 minutes of cooking. Drain pasta and broccoli and transfer to a 13 x 9-inch baking dish.

Lightly coat a skillet with nonstick cooking spray and heat over medium-high heat until hot. Add garlic and chicken strips and cook until chicken is no longer pink. Transfer chicken to baking dish.

Sprinkle shredded cheeses over pasta mixture.

In a bowl, combine milk, broth, salt and pepper. Pour milk mixture over the pasta mixture and stir to distribute evenly.

Bake for 30 minutes, covered with foil, until mixture is bubbly and cheese is melted.

Serves 6

Calories: 327
Fat: 5g
Saturated Fat: 2g
Cholesterol: 24mg
Sodium: 363mg
Carbohydrates: 48g
Fiber: 2g
Protein: 21g


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Date Last Reviewed: February 6, 2017

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Dietary Review: Jane Schwartz, RD

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