Bowtie Pasta with Chicken, Broccoli, and Feta

  • 2 ups dry whole-wheat bowtie pasta (farfalle)--8 ounce
  • 1 Tablespoon olive oil
  • 1 teaspoon garlic, minced (about 1/2 clove)
  • 8 ounce white button mushrooms, rinsed and quartered
  • 4 cups cooked broccoli florets (or 1 pound bag frozen broccoli, thawed).
  • 1 cup grilled boneless, skinless chicken breasts, diced (about 2 small breasts)
  • 2 cups low-sodium chicken broth
  • 1 medium lemon, rinsed for 1 teaspoon zest and 1 Tablespoon juice (use a grater to take off a thin layer of skin off the lemon; squeeze juice and set aside).
  • 2 ounces reduced-fat feta cheese, diced (or substitute Parmesan or mozzarella)

  1. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
  2. Add pasta, and cook based on package directions.  Drain.
  3. Heat olive oil and garlic in a large skillet over medium heat.  Cook until soft, but not browned (about 30 seconds).
  4. Add mushrooms and heat until lightly browned and soft.
  5. 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.
  6. Add pasta, and toss gently.  Continue to simmer until pasta is hot, about 3-4 minutes.
  7. Add lemon zest and juice.  Toss gently.
  8. Serve 2 cups of pasta and sauce per portion.  Top each portion with 1 1/2 Tablespoons feta cheese.

Note: Serve this with a fruit. Fill half your plate with fruits and veggies.

Nutrients Per Serving: Calories 421, Protein 36g, Carbohydrate 49g, Total Fat 10g, Sodium 285mg, Fiber 8g

Source: Keep the Beat Recipes: Deliciously Healthy Family Meals