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.

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Skinny Chicken & Broccoli Alfredo
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.
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
needlesspounds http://www.needlesspounds.com/
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