Broccoli and Cheddar Chicken Pasta

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Broccoli and Cheddar Chicken Pasta imageRecipe

Photo: Jennifer Causey

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.

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

Ingredients

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8 ounces uncooked whole-grain penne pasta
2 cups frozen steam-in-bag broccoli florets
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

Preparation

Active: 29 Minutes
Total: 29 Minutes

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.

Created date

July 2016

Nutritional Information

Calories 436
Fat 10.5 g
Satfat 4.4 g
Monofat 2.8 g
Polyfat 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