Skinny Chicken & Broccoli Alfredo

This recipe has been floating around the Internet in one form or another for a while.  There are various versions which add different types of cheeses, use different amounts of chicken, and enhance the sauce with one spice or another.  I felt it was my turn to try it, so here’s my version.  I’ll attribute Iowa Girl Eats, as mine most closely resembles hers, although I first saw the dish on Friends On A Budget.

Skinny Chicken & Broccoli Alfredo

2013-04-14 11:13:33

Serves 4

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483 calories

54 g

54 g

15 g

32 g

5 g

267 g

409 g

6 g

0 g

9 g

Nutrition Facts

Serving Size

267g

Servings

4

Amount Per Serving

Calories 483

Calories from Fat 133

% Daily Value *

Total Fat 15g

23%

Saturated Fat 5g

25%

Trans Fat 0g

Polyunsaturated Fat 2g

Monounsaturated Fat 7g

Cholesterol 54mg

18%

Sodium 409mg

17%

Total Carbohydrates 54g

18%

Dietary Fiber 3g

13%

Sugars 6g

Protein 32g

Vitamin A

10%

Vitamin C

69%

Calcium

30%

Iron

11%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

1. 2 boneless skinless chicken breasts
2. 2 cups broccoli
3. 8 oz whole wheat rotini
4. 2 Tablespoons extra virgin olive oil
5. 2 teaspoons minced garlic
6. 2 Tablespoons flour
7. 1 cup reduced sodium chicken broth
8. 1/4 cup skim milk
9. 1/4 cup fat-free plain Greek yogurt
10. salt & pepper
11. 3/4 cup grated parmesan cheese

Instructions

1. Cut chicken breasts into cubes, and cook in a pan over medium high heat, remove from pan and set aside.
2. Cook pasta in boiling salted water. Add broccoli to pasta water during last 3 minutes. Drain pasta and broccoli and set aside, reserving 1/2 c of pasta water.
3. Heat EVOO in a skillet over medium heat. Add garlic and cook for about 1 minute stirring constantly.
4. Sprinkle flour into skillet with garlic and whisk to incorporate for 1 minute.
5. Slowly whisk in chicken broth and milk. Whisk in greek yogourt, and salt and pepper to taste. Turn the heat down to low and let simmer for a few minutes to thicken.
6. Turn off the heat and stir in cheese and chicken until combined. Mix with pasta and broccoli and stir to coat.
7. Serve with additional cheese on top if desired.

Adapted from Iowa Girl Eats

beta

calories

483

fat

15g

protein

32g

carbs

54g

more

Adapted from Iowa Girl Eats

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