Brown Rice Penne Chicken
Try brown rice pasta for a gluten free dinner that everyone will love. Gluten free pasta, chicken and broccoli are baked in a creamy sauce that’s low fat and delicious.
Substitutions abound for standard durum semolina wheat pasta, including pastas that fortified with fiber or protein, made with beans, corn, or vegetables, or in this case, rice. Alternatives are good for those who follow a diet that disallows wheat, such as a gluten free diet. When someone is gluten free, either due to an allergy or intolerance, or due to personal choices, all foods that contain wheat are eliminated, meaning pasta used to be completely off the table. With the development of these alternative pastas, dishes like these can be enjoyed again. Be sure to follow the cooking directions on the package of the brown rice penne pasta, as the consistency is often different and requires different preparation times.
The chicken in this dish adds protein, but if you’re a non-meat eater you could easily swap out canned or cooked chickpeas or white beans like cannellini.Theresa Jackson RD, CSOWM, CDN
- 14 oz brown rice penne pasta
- 3 cups raw broccoli florets
- 2 garlic cloves, minced
- 3/4 cup chicken breast strip
- 3/4 cup shredded Parmesan cheese
- 3/4 cup shredded reduced-fat mozzarella cheese
- 3 Tbsp skim milk
- 2 Tbsp reduced-sodium chicken broth or vegetable broth (gluten free if needed)
- 1/4 tsp salt
- 1/2 tsp black pepper
Preheat oven to 350°.
Cook pasta according to package directions until al dente. Add broccoli during the last 5 minutes of cooking. Drain pasta and broccoli and transfer to a 13 x 9-inch baking dish.
Lightly coat a skillet with nonstick cooking spray and heat over medium-high heat until hot. Add garlic and chicken strips and cook until chicken is no longer pink. Transfer chicken to baking dish. Sprinkle shredded cheeses over pasta mixture.
In a bowl, combine milk, broth, salt and pepper. Pour milk mixture over the pasta mixture and stir to distribute evenly. Bake for 30 minutes, covered with foil, until mixture is bubbly and cheese is melted.
Yield: 6 servings
Serving Size: about 1 1/2 cups
* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content
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