Rating: 4 stars
5 Ratings
  • 1 star values: 0
  • 2 star values: 1
  • 3 star values: 1
  • 4 star values: 1
  • 5 star values: 2

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.

Hannah Klinger
Recipe by Cooking Light September 2016

Gallery

Jennifer Causey

Recipe Summary

active:
29 mins
total:
29 mins
Yield:
Serves 4 (serving size: about 1 1/2 cups)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Cook pasta according to package directions, omitting salt and fat; drain.

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  • 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.

  • 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.

Nutrition Facts

436 calories; fat 10.5g; saturated fat 4.4g; mono fat 2.8g; poly fat 1.6g; protein 33g; carbohydrates 52g; fiber 7g; cholesterol 99mg; iron 3mg; sodium 564mg; calcium 348mg; sugars 4g; added sugar 0g.
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