Healthy Recipes: Skillet Chicken Ziti and Broccoli

Skillet Chicken Ziti & Broccoli

For a vegetarian version, omit the chicken, use vegetable instead of chicken broth, and stir in a drained and rinsed 15 oz. can of no-salt-added white beans when you add the broccoli.

Total time to prepare: 40 minutes

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Ingredients:
2 Tbs. extra-virgin olive oil
1 lb. boneless, skinless chicken breast, cut into bite-sized pieces
6 cloves garlic, minced
¼ tsp. red pepper flakes (optional)
6 scallions, chopped
8 oz. whole wheat ziti or penne
3 ½ cups fat-free milk, divided
1½ cups low-sodium chicken broth
1 lb. broccoli, cut into small florets
½ cup oil-packed sun-dried tomatoes, drained and chopped
½ cup grated Parmesan cheese
Freshly ground black pepper, to taste
¾ tsp. salt

Directions:
• Heat the oil in a large non-stick skillet over medium-high heat until shimmering. Add the chicken and cook, without stirring, until browned, 2-3 minutes. Stir the chicken and continue to cook for 1 minute longer. Transfer the chicken to a bowl and set aside. (The chicken will not be fully cooked.)

• Add the garlic, pepper flakes, and scallions to the skillet and cook, stirring, until fragrant, about 30 seconds. Add the ziti, 2 ½ cups of the milk, and the broth. Bring to a boil over high heat and cook, stirring frequently, until a thick sauce forms, about 12 minutes.

• Stir in the broccoli, sun-dried tomatoes, and the remaining 1 cup of milk. Cover, reduce the heat to medium, and cook until the broccoli turns bright green and is almost tender, 3-5 minutes.

• Uncover and stir in the Parmesan and chicken. Simmer, uncovered, until the chicken is cooked through, 1-2 minutes. Season with pepper and up to ¾ tsp. of salt.

Serves 6.

Nutrition Information:
Per Serving—
Calories: 390
Total fat: 11 g
Saturated fat: 2.5 g
Protein: 31 g
Carbohydrates: 43 g
Fiber: 6 g
Cholesterol: 50 mg
Sodium: 560 mg