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Prep Time: 15 Minutes Cook Time: 30 Minutes |
Ready In: 45 Minutes Servings: 6 |
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When you're looking for something bright and fresh try this Springy Green Pasta made with a broccoli sauce that is low-fat and packed with nutrients but extremely tasty. More veggies and chicken make this a full meal. Ingredients:
2 boneless skinless chicken breasts |
1 (15 ounce) can low sodium chicken broth |
1 head broccoli, cut into small peices |
16 ounces sliced mushrooms |
1 small sliced onion |
2 tablespoons worcestershire sauce |
4 -5 garlic cloves |
2 zucchini, chopped into bite sized peices |
salt and pepper |
1 -1 1/2 cup milk |
1 tablespoon olive oil |
1 lemons or 3 tablespoons lemon juice |
1/2 cup parmesan cheese |
1 lb penne pasta |
Directions:
1. Start by seasoning your chicken with salt and pepper as you like. Brown in 1 tablespoon of olive oil over medium high heat, about 3 minutes. Add 1/4 cup chicken broth and sliced onion to pan, cover, and let cook through, about 8 minutes. At about 6 minutes cooking time, add sliced mushrooms and worchestershire. In the meantime you'll need two pans to boil water in, one for the pasta and one for the blanching liquid. When chicken is cooked through, remove from pan. Keep the temperature on medium high to reduce the liquid in the mushrooms and onions. Squeeze the juice of your lemon into a blender or food processor along with garlic. When water comes to a boil salt both generously. In the pasta pan, drop the remainder of your lemon and pasta into the water, give it a good stir and keep the lid off to avoid boiling over. In the other pot, drop your small cut broccoli, stir and let cook for 1 minute. Remove from water and place into blender. Process this mixture until smooth. If it is too thick, add a little chicken broth. Add milk then into the pan with the mushrooms to reduce, about 5 minutes on medium high. Test pasta 1 minute before box directions predict doneness. Remove and drain when al dente. Chop cooled chicken into bite sized chunks. Toss chicken, pasta, and zucchini in broccoli sauce. Top with as much cheese as you like.
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