Penne Broccoli Chicken Recipe With Nutrition Data and Calorie Count

Penne Broccoli Chicken

Spicy and healthy pasta dish.

Yields:

2 servings

Meal Type:

Main Dish

Rating:

Ingredients

  • 4 tbsps parmesan cheese
  • 1/4 tsp red pepper flakes
  • 1 dash salt
  • 1 tbsp extra virgin olive oil
  • 4 cloves garlic
  • 1 lb broccoli
  • 1/2 cup water
  • 4 oz penne pasta

Directions

  • Cook the pasta in rapidly boiling water until al dente.
  • Trim the ends of the broccoli stems and cut off the flowers. Peel the outer fibrous layer off the main stalks and cut the stalks into bite-sized pieces.
  • Separate the flower of the broccoli into bite-sized pieces.
  • Place the broccoli in a colander and rinse under cold running water.
  • Put it in a saucepan with the olive oil, garlic, water, and salt.
  • Bring to a boil, cover tightly, and let steam until the broccoli is bright green and very crunchy-tender - no more than five minutes. Remove the lid and boil off most of the remaining liquid.
  • Toss the broccoli with cooked pasta and chicken. Top with red pepper flakes and parmesan cheese, if desired.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 375
% Daily Value*
  • Total Fat
    Amount Per Serving 11.12g
    % Daily Value 14%
    • Saturated Fat
      Amount Per Serving 2.947g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 1.495g
    • Monounsaturated Fat
      Amount Per Serving 5.97g
  • Cholesterol
    Amount Per Serving 7mg
    % Daily Value 2%
  • Sodium
    Amount Per Serving 292mg
    % Daily Value 13%
  • Total Carbohydrate
    Amount Per Serving 57.35g
    % Daily Value 21%
    • Dietary Fiber
      Amount Per Serving 7g
      % Daily Value 25%
    • Total Sugars
      Amount Per Serving 3.42g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 19.47g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 16mcg
    % Daily Value 2%
  • Vitamin C
    Amount Per Serving 174mg
    % Daily Value 193%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 20mg
    % Daily Value 2%
  • Iron
    Amount Per Serving 22mg
    % Daily Value 122%
  • Potassium
    Amount Per Serving 728mg
    % Daily Value 15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutritional advice.

Nutrition summary:

  • Calories 375 KCal
  • Fat 11.12 g
  • Carbs 57.35 g
  • Protein 19.47 g

There are 375 calories in 1 serving of Penne Broccoli Chicken.

How long would it take to burn off 375 KCal?

Basketball

38 minutes

Cycling (10 MPH)

51 minutes

Jogging

30 minutes

Running

25 minutes

Swimming (crawl, moderate pace)

36 minutes

Walking

43 minutes

Weight Training

43 minutes

Values estimated based on person weighing 160 lbs.

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