This recipe has Calories as 59.1%, Fat (total lipid) as 70.6%, Fiber as 61.2% and Protein as 71.0% (as a percentage of RDA).
You may need to take these into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 28.0% of RDA
• Calories: 59.1% of RDA
• Carbs: 44.5% of RDA
• Fat (total lipid): 70.6% of RDA
• Fiber: 61.2% of RDA
• Fructose: 1.5% of RDA
• Protein: 71.0% of RDA
• Sodium: 26.3% of RDA
• Sugar: 17.1% of RDA
• Vitamin A (IU): 48.4% of RDA
• Vitamin B6: 87.6% of RDA
• Vitamin C: 55.7% of RDA
• Iron: 1.8% of RDA
• Magnesium: 64.1% of RDA
• Manganese: 13.8% of RDA
• Niacin: 112% of RDA
• Potassium: 33.4% of RDA
• Zinc: 31.0% of RDA
If any nutritional component is greater than 50% of RDA
(or any vitamin/mineral is greater than 400% of RDA),
the recipe gets a “Nutrition to Note” rating.
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PREPARATION
1.
Cut broccoli into small florets. Cook in boiling water for 5 minutes, drain well.
2.
Cook pasta al dente, drain. (Al dente instructions should be on the box).
COOKING THE CHICKEN
3.
In a large skillet heat olive oil and butter on medium-high heat (until hot but not smoking) and saute chicken breast (seasoned generously with salt and pepper on both sides) for about 5 minutes on each side. Remove the skillet from heat, cover with the lid, and let the chicken rest, off heat, covered, until chicken is no longer pink in the center and cooked through. Remove chicken from the pan. Cut chicken into bite-size pieces.
4.
Add minced garlic to the same skillet and cook it in chicken juices and oil remaining in the pan, scraping up the chicken bits from the bottom of the pan, on medium heat for about 30 seconds until garlic is fragrant, making sure to avoid burning. Add cooked and sliced broccoli and mix in with garlic. Remove from the pan.
TO MAKE CREAMY SAUCE
5.
In the same skillet heat up 1 cup of heavy cream until it boils. Immediately add the cheese and stir until melted and nice and creamy. Reduce heat to medium-low, and slowly, in small portions, add milk, constantly stirring, simmering, until nice and creamy consistency is reached.
6.
Add cooked pasta to the creamy sauce, then add broccoli. Taste and season with salt and pepper. Top with sliced, cooked chicken.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just substitute gluten-free penne (dry) for penne (dry).
2.
Make it Dairy Free!
A partially dairy-free variant of this recipe can be made to reduce the amount of dairy.
Just substitute Earth Balance Natural Buttery Stick for butter.
3.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free penne (dry) for penne (dry).
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 886
Protein 59.9 g
Carbohydrates 91.7 g
Iron 0.33 mg
Fiber 12.9 g
Calcium 280 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
