Broccoli is an all-time superfood vegetable. Garlic, basil and olive oil are rich in antioxidants. Research shows that basil is a rich source of nutrients like Vitamin A, Vitamin C, calcium, phosphorus, and beta carotene. Chicken (with skin removed), is low in fat and an excellent source of niacin, which helps regulate cholesterol, and high in magnesium – an important mineral involved in metabolic reactions that many of us are not getting enough of.
Ingredients
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- 1.5 cups dry whole grain penne pasta
- 3 tablespoons olive oil, divided
- 1 pound skinless, boneless chicken breast, cut into
- bite-sized pieces
- 1 red bell pepper, cut into bite-sized pieces
- 4 cups broccoli florets
- 1 tablespoon minced garlic
- 1 cup chopped tomatoes
- 3/4 cup basil pesto
- 1/3 cup freshly grated Parmesan cheese
- Salt and pepper to taste
Method
- Cook the pasta in a large pot of water for 8 to 10 minutes until tender but firm.
- While pasta cooks, heat 2 tablespoons olive oil in a large, nonstick skillet over medium heat. Add chicken and red pepper, and cook until chicken is cooked through. Remove from heat and transfer the chicken and pepper mixture to a large serving bowl.
- Fill medium saucepan with water and bring to boil over medium-high heat. Blanch broccoli florets for 2-3 minutes, and then drain.
- Pour remaining tablespoon of olive oil in the skillet used for the chicken and peppers.
- Add garlic, tomatoes, and pesto, and sauté for 2 minutes.
- Add the pasta, broccoli, pesto mixture, and Parmesan cheese to the chicken and peppers. Toss to combine and add salt and pepper to taste.