chicken breast chicken broth penne (dry) white cheddar cheese butter
vegetarian
(?)
Not vegetarian due to:
chicken breast chicken broth
pescatarian
(?)
Not pescatarian due to:
chicken broth
paleo
(?)
Not paleo due to:
penne (dry) white cheddar cheese all-purpose flour
This recipe has no customizations.
Nutrition to Balance
This recipe has Calories as 87.7%, Carbs as 86.7%, Fat (total lipid) as 86.9%, Fiber as 121% and Sodium as 118% (as a percentage of RDA).
You'll likely 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: 9.0% of RDA
• Calories: 87.7% of RDA
• Carbs: 86.7% of RDA
• Fat (total lipid): 86.9% of RDA
• Fiber: 121% of RDA
• Fructose: 5.2% of RDA
• Protein: 71.6% of RDA
• Sodium: 118% of RDA
• Sugar: 16.3% of RDA
• Vitamin A (IU): 48.4% of RDA
• Vitamin B6: 78.5% of RDA
• Vitamin C: 71.1% of RDA
• Iron: 3.2% of RDA
• Magnesium: 103% of RDA
• Manganese: 26.6% of RDA
• Niacin: 104% of RDA
• Potassium: 37.7% of RDA
• Zinc: 44.8% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
PREPARING THE PASTA
1.
Bring a large pot of water to a boil over high heat.
2.
Turn the heat down to medium-high and cook the pasta according to the directions on the package.
COOKING THE CHICKEN
3.
In a large skillet or pan, sauté onions in two tablespoons of olive oil over medium heat for ~5 minutes, or until they begin to soften.
4.
Cut the chicken breasts into cubes and season with salt and pepper. Add to the softened onions and increase the heat to medium-high.
5.
Brown the chicken pieces and add the garlic. Cook for about 1 more minute.
6.
Add the chicken broth to the pan and bring the mixture to a boil.
7.
Add the broccoli florets and lower the heat to a simmer and cover while you make the cheese sauce.
8.
Whisk flour into butter until smooth. Pour milk into butter mixture and stir with a wooden spoon to combine.
9.
Cook and stir until mixture thickens, about 3 minutes. Add shredded cheese and stir until cheese is melted, about 3 minutes more. Season with salt and pepper.
ASSEMBLING
10.
Mix all ingredients together until well incorporated and serve warm.
NOTES, TIPS, TRICKS, HINTS, ETC:
You need a large skillet or pan with a higher edge for this dish to hold everything.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Low Sodium!
A low-sodium variant of this recipe can be made that has a
31% reduction in the amount of sodium.
Just substitute low-sodium chicken broth for chicken broth.
2.
Make it Gluten Free!
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten.
Just make the following substutions: gluten-free all-purpose flour for all-purpose flour and gluten-free penne (dry) for penne (dry).
3.
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.
4.
Make it Wheat Free!
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat.
Just make the following substutions: gluten-free all-purpose flour for all-purpose flour and gluten-free penne (dry) for penne (dry).
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 1315
Protein 60.5 g
Carbohydrates 179 g
Iron 0.58 mg
Fiber 25.5 g
Calcium 90.1 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.
