(from: Nutrition Action, Jan/Feb 2009, p. 12)
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.
2 Tbs. extra-virgin olive oil
1 lb. boneless, skinless chicken breasts, cut into bite-size pieces
6 cloves garlic, minced
¼ tsp red pepper flakes (opt)
6 scallions, chopped
8 oz. whole wheat ziti or penne
3 ½ cups non-fat milk, divided
1 ½ 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
Heat the oil in a large non-stick skillet over med-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 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. salt. Serves 6.
Per Serving (1 ½ cups)
Total Fat: 11 g
Sat Fat: 2.5 g
Protein: 31 g
Sodium: 560 mg
Carbohydrates: 43 g
Cholesterol: 50 mg
Fiber: 6 g