Tuesday, October 29, 2013

Chicken & Broccoli Alfredo, lightened up

Photo courtesy of celebrations.com
 
 

Easy weeknight meal!  Also, my first-ever attempt at alfredo.

Ingredients

  • 2 cups of boneless, skinless chicken breast
  • 2 cups broccoli florets
  • 8 oz pasta (we used farfalle (aka bowties))
  • Olive oil
  • 2 tsp minced garlic (about 4 cloves)
  • 4 tbs flour
  • 1 cup fat-free, lower sodium chicken broth (we used homemade)
  •  3/4 cup fat-free, plain Greek yogurt
  • 1/4 cup skim or 1% milk
  • 1/2 tsp fresh ground nutmeg
  • 3/4 cup freshly grated parmesan cheese
  • Salt and pepper to taste
     

Directions

 
  1. Prepare pasta according to package directions and set aside.
  2. Salt and pepper the chicken breasts, then grill or pan fry.  Cut into chunks.
  3. Spread broccoli florets onto a baking sheet.  Drizzle with olive oil and salt and pepper, then bake for 20-30 minutes at 375 degrees.
  4. In a skillet or saucier, heat 2 olive oil over medium heat. Add garlic and cook, stirring frequently, 1 to 2 minutes.
  5. Whisk in the flour until smooth.
  6. Gradually whisk in the chicken broth, yogurt, milk, and nutmeg.
  7. Bring to a low boil, stirring constantly. Lower the heat and simmer, stirring gently, until the mixture thickens, about 3 minutes.
  8. Stir in 3/4 cup Parmesan and mix until well combined.
  9. Taste sauce and add salt/pepper/nutmeg to your taste.
  10. Add cooked chicken, pasta, and broccoli to sauce mixture. Toss to combine.