Calabrian Chili Ground Chicken Bolognese with Whole Wheat Penne and Steamed Broccoli

Rich, spicy tomato ragu made with lean ground chicken and a touch of red pepper, served over whole wheat penne alongside tender broccoli.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 4
• Cuisine: Italian
• Difficulty: Easy
• Cost: $3.70/serving

Dietary

• Dairy-Free
• Nut-Free
• Egg-Free
• High-Protein
• High-Fiber
• Low-Saturated-Fat
• Low-Sugar

Tags

• spicy
• comfort food
• healthy
• quick
• savory

Ingredients

• 1.5 pound ground chicken (lean)
• 8 ounce whole wheat penne (dry)
• 1 can canned crushed tomatoes
• 1 tablespoon olive oil
• 4 clove garlic (minced)
• 0.5 teaspoon red pepper flakes
• 1 teaspoon dried basil
• 0.5 teaspoon salt
• 1 head broccoli (cut into florets)

Instructions

1. Boil whole wheat penne in a large pot for 10 minutes until al dente; place broccoli florets in a steamer basket over the pasta during the last 4 minutes of cooking, then drain both.
2. Heat olive oil in a large skillet over medium-high heat. Add ground chicken, minced garlic, and red pepper flakes, sautéing for 6 minutes until chicken reaches 165°F.
3. Stir in canned crushed tomatoes, dried basil, and salt. Simmer over medium-low heat for 6 minutes until the sauce is slightly reduced and rich.
4. Toss the drained penne with the bolognese sauce, then serve alongside the steamed broccoli florets.

Notes

Pasta bakes and pasta with meat sauces freeze exceptionally well for future lunches or dinners.

Nutrition (per serving)

• Calories: 536
• Protein: 42.9 g
• Carbohydrates: 52.4 g
• Fat: 19.3 g
• Fiber: 11.6 g
• Sodium: 594 mg
• Saturated Fat: 4.6 g
• Sugar: 4.9 g
• Cholesterol: 150 mg