Sunday, September 18, 2016

Broccoli and Cheddar Chicken Pasta

So this was very good.  The Broccoli Sauce was different.  Next time we are going to add regular broccoli (not processed) to bulk it up.

Broccoli and Cheddar Chicken Pasta

Photo by ALB

Instead of adding broccoli florets to the pasta, a double serving is incorporated into the creamy sauce. Heat the broccoli and sear the chicken while the pasta cooking water comes to a boil. The leaner dairy components create a creamy taste without all the added calories and fat or a typical broccoli and cheddar pasta dish.

Yield: Serves 4 (serving size: about 1 1/2 cups)

8 ounces uncooked whole-grain penne pasta
2 cups frozen steam-in-bag broccoli florets
Add fresh steam (to not put in the food processor)
1 cup unsalted chicken stock (such as Swanson)
1 cup 2% reduced-fat milk
2 tablespoons all-purpose flour
Cooking spray
12 ounces skinless, boneless chicken thighs, cut into bite-size pieces
1/2 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
3 garlic cloves, minced
3 ounces preshredded 2% reduced-fat Mexican-blend cheese (about 3/4 cup)
2 tablespoons chopped green onions

1. Cook pasta according to package directions, omitting salt and fat; drain.

2. Heat broccoli according to package directions; cool slightly. Combine stock, milk, and flour in a bowl. Place broccoli and stock mixture in a blender; blend until smooth.

3. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add chicken to pan; cook 4 minutes. Add garlic; cook 30 seconds, stirring constantly. Add broccoli mixture to pan; bring to a boil. Cook 5 minutes or until slightly thickened. Stir in pasta, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper. Stir in cheese. Top with green onions.

Nutritional Information
Calories: 436; Fat: 10.5 g; Sat fat: 4.4 g; Mono fat: 2.8 g; Poly fat: 1.6 g; Protein: 33 g; Carbohydrate: 52 g; Fiber: 7 g; Cholesterol: 99 mg; Iron: 3 mg; Sodium: 564 mg; Calcium: 348 mg; Sugars: 4 g; Est. Added Sugars: 0 g 

Cooking Light, September 2016

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