Heavenly Chicken with Angel Hair Pasta

This dish pairs lean protein and fiber-rich broccoli with whole-wheat pasta to keep you full and energized without excess sodium.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 cup onion, finely chopped · 47 kcal in the whole recipe
• 1 tablespoon garlic, minced · 17 kcal in the whole recipe
• 4 cups broccoli florets · 114 kcal in the whole recipe
• 1 tablespoon olive oil · 98 kcal in the whole recipe
• 8 oz chicken breast, thinly sliced into 1/2-inch strips · 188 kcal in the whole recipe
• 1 jar (26 oz) no-salt-added pasta sauce · 720 kcal in the whole recipe
• 1/4 teaspoon ground cayenne pepper
• 1/2 teaspoon salt
• 8 oz whole-wheat angel hair pasta · 624 kcal in the whole recipe
• Cooking spray

Method

1. Bring a large pot of water to a boil over high heat. Meanwhile, finely chop the onion, mince the garlic, and cut the broccoli into small, bite-sized florets.

   

2. Heat the olive oil in a large nonstick pan over high heat. Add the chicken strips and cook, stirring occasionally, until lightly browned on both sides, about 5 to 8 minutes. Transfer the chicken to a clean plate and cover to keep warm.

   

3. Lightly coat the same pan with cooking spray. Over medium heat, sauté the onion for 3 minutes, then stir in the garlic and broccoli and cook for 2 more minutes.

   

4. Return the chicken to the pan. Pour in the pasta sauce, then add the cayenne pepper and salt. Stir gently to combine, cover, and let it simmer over low-medium heat for about 4 minutes until everything is heated through.

   

5. Drop the whole-wheat pasta into the boiling water and cook according to package directions (about 2 minutes). Drain well, divide among four plates, and top with the warm chicken and vegetable sauce.

   

Adapted from an NIH / NHLBI heart-healthy recipe (public domain). Portions, macros, diet checks and step photos by Besly.