Note: Get a grownup's help with this recipe, which requires using the oven/stove.

    Prep time: 55 minutes

    What you need:

    • 1 box whole-wheat penne pasta (14 ounces)
    • 3 cups of raw broccoli florettes
    • 3/4 cup of precooked chicken strips (4 ounces)
    • 1/2 cup reduced-fat cheddar cheese, shredded (2 ounces)
    • 1/2 cup mozzarella cheese, shredded (2 ounces)
    • 3 tablespoons skim milk (1.5 oz)
    • 2 tablespoons low-sodium chicken broth
    • 3/4 teaspoon salt
    • 3/4 teaspoon ground black pepper

    Equipment and supplies:

    • Pot for cooking pasta and steaming broccoli
    • Colander for draining pasta
    • 13x9-inch baking dish
    • Steamer basket for broccoli
    • Measuring cups/spoons
    • Mixing bowl
    • Spoon
    • Skillet
    • Oven/stove

    What to do:

    1. Preheat oven to 350°F.
    2. Cook pasta according to directions until crisp-tender. Drain pasta.
    3. Place drained pasta in a 13x9 baking dish.
    4. Place broccoli in a stockpot of boiling water or a steamer for about 5 minutes.
    5. Rinse with cool water.
    6. Add the drained broccoli and the precooked chicken strips to the pasta.
    7. Sprinkle shredded cheeses over pasta mixture.
    8. In a mixing bowl, combine milk, chicken broth, salt, and pepper.
    9. Pour milk mixture evenly over the pasta mixture and mix in with a spoon.
    10. Cover baking dish with foil.
    11. Bake 30 minutes, until mixture is bubbly and cheese is melted.

    Nutritional analysis (per serving):

    • 310 calories
    • 21g protein
    • 4g fat
    • 1.5g sat. fat
    • 53g carbohydrate
    • 7g fiber
    • 20mg cholesterol
    • 430mg sodium
    • 4g sugars

    Serves: 6

    Serving size: 1/6 of pan

Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
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