Penne with Chicken and Veggies



poultry


Nutritious Veggies

This Penne with Chicken and Veggies is a great way to enjoy a healthy pasta dish. Italian seasoned chicken is baked then added to a delicious tomato sauce.

The best part is a skinless chicken breast contains only 1.5 grams of fat and only .5 grams of saturated fat. It also contains 24 grams of protein which is great if your looking to build muscles and stay lean.

The healthy sauce that is used for this whole wheat Penne with Chicken and Veggies dish is full of fresh vegetables to accompany the tender seasoned chicken. Enjoy!

Chicken

  • 1 pound of whole wheat penne pasta
  • 4 boneless skinless chicken breasts
  • 1 tsp of dried basil
  • 1 tsp of dried oregano
  • 1 tsp of dried thyme
  • 1/2 tsp of salt
  • 1/2 tsp of ground black pepper

    Sauce

  • 2 Tbls of light extra virgin olive oil
  • 1 small yellow onion, chopped
  • 1 carrot, diced
  • 1 celery, diced
  • 3 cloves of garlic, chopped
  • 8 baby portabella mushrooms, sliced
  • 1 zucchini, diced
  • 1 15oz can of diced tomatoes
  • 1 15oz can of tomato sauce
  • 8 fresh basil leaves, chopped
  • 1/2 tsp of salt
  • 1/2 tsp of fresh ground black pepper
  • 2 cups of broccoli florets

    PREPARATION

  • Pre-heat the oven to 400 degrees
  • Season the chicken with the dried basil, oregano, thyme, salt and pepper.
  • Slightly grease a baking dish with olive oil.
  • Place the chicken in the dish and bake for 20 to 25 minutes until chicken is cooked through,
  • Remove the chicken from the oven and place them on a cutting board to rest for about 10 minutes.
  • Cut the chicken into diagonal slices and set aside.
  • While the chicken is baking make the sauce.
  • Heat the oil in a large pan and sauté the onions, carrot. celery, garlic, mushrooms and zucchini for 3 to 5 minutes.
  • Add the tomatoes and tomato sauce.
  • Add the basil, salt and pepper.
  • Cook the sauce for 20 to 30 minutes.
  • Add the broccoli florets and cook another 15 minutes
  • In 6 quarts of boiling salted water, cook the pasta until al dente. Around 8 to 10 minutes.
  • Drain the pasta and place it back in the pot.
  • Add the tomato mixture and the chicken to the pot and toss.

    Serves 4 people

    NEXT: 6. Turkey Piccata



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