Low Sodium Pasta with Broccoli and Chicken
Savor the perfect balance of hearty and healthy with this Low Sodium Pasta with Broccoli and Chicken! This wholesome recipe combines tender bites of seasoned chicken breast, nutrient-packed broccoli, and al dente whole wheat pasta, all brought together by a fragrant garlic and olive oil sauce. A burst of fresh lemon juice adds brightness, while a sprinkle of parsley finishes the dish with vibrant color and flavor. Quick and easy to prepare in just 40 minutes, this low sodium meal is ideal for a weeknight dinner that doesn't compromise on taste or nutrition. Great for those seeking a flavorful, heart-healthy alternative to traditional pasta dishes, this recipe is as satisfying as it is good for you! Perfect for serving up to four people, it’s a complete meal packed with protein, fiber, and fresh flavors.
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Recipe Information
Ingredients
- 8 ounces Whole wheat pasta
- 1 pound Boneless skinless chicken breast
- 3 cups Broccoli florets
- 3 tablespoons Olive oil
- 3 cloves Garlic
- 1 whole Lemon
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Red pepper flakes (optional)
- 0.25 cup Fresh parsley, chopped
Instructions
Bring a large pot of water to a boil. Add the whole wheat pasta and cook according to the package instructions until al dente. In the last 2 minutes of cooking, add the broccoli florets to the pasta water. Drain and set aside.
While the pasta is cooking, pat the chicken breasts dry and slice them into bite-sized strips. Season with black pepper.
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the chicken strips and cook for about 6-7 minutes, or until they are golden brown and cooked through. Remove the chicken from the skillet and set aside.
Reduce the heat to medium and add the remaining tablespoon of olive oil to the skillet. Add the minced garlic and sauté for about 1 minute, or until fragrant. Do not let it burn.
Return the cooked chicken to the skillet, and add the cooked pasta and broccoli. Toss everything together to combine.
Squeeze the juice of one lemon over the pasta mixture and add red pepper flakes if using. Toss again to evenly distribute the flavors.
Garnish with chopped parsley and serve immediately.
Nutrition Facts
Calories |
1449 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.6 g | 75% | |
| Saturated Fat | 11.0 g | 55% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 344 mg | 115% | |
| Sodium | 425 mg | 18% | |
| Total Carbohydrate | 85.7 g | 31% | |
| Dietary Fiber | 21.0 g | 75% | |
| Total Sugars | 7.8 g | ||
| Protein | 150.7 g | 301% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 402 mg | 31% | |
| Iron | 13.7 mg | 76% | |
| Potassium | 2084 mg | 44% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
