Recipe: Penne with Chicken and Vegetables

Penne with Chicken and Vegetables
Source: American Institute for Cancer Research

1 Tbsp. extra-virgin olive oil
1 clove garlic, sliced very thin
1 large red onion, halved lengthwise and cut in thin wedges
2 cups butternut squash, peeled, seeded and cut into -inch pieces
1 tsp. dried thyme
1 cup fat-free, reduced-sodium chicken broth
12 oz. boneless, skinless chicken breast halves, torn into bite-sized pieces
8 oz. penne pasta
2 cups small broccoli florets
Salt and freshly ground black pepper, to taste

Heat oil in large non-stick skillet over medium-low heat. Add garlic and cook until fragrant but not too brown, about 2 minutes. Add onion, squash and thyme and cook until onion is golden and caramelized and squash is almost tender, stirring occasionally, about 20 minutes. Add broccoli and cook, stirring occasionally, until broccoli is tender, about 5 minutes. Add broth and chicken and bring to a simmer. Cover and continue gently simmering until chicken is opaque, about 5 minutes.

Meanwhile, cook pasta in large pot of boiling salted water until pasta is al dente (just tender), 8-12 minutes. Drain pasta and return to same pot. Stir in chicken mixture. Season to taste with salt and pepper.

Makes 4 servings. Per serving: 356 calories, 5 g. total fat (1 g. saturated fat), 48 g. carbohydrate, 29 g. protein, 3 g. dietary fiber, 213 g. sodium.