Guiltless Chicken Alfredo with Broccoli
 
Prep time
Cook time
Total time
 
Author:
Serves: 6-8
Ingredients
  • 1 box (14 oz.) whole grain rotini pasta (or any other shape)
  • 1 lb. fresh broccoli florets, chopped into bite-size pieces
  • 2 tbsp. extra virgin olive oil (divided)
  • 1 large, sweet, yellow onion; chopped
  • 4-5 cloves of garlic; minced or pressed (divided)
  • 1 lb. boneless, skinless chicken breasts; chopped into bite-sized pieces
  • 3 tbsp. flour
  • 1 cup reduced-sodium chicken broth
  • 1 cup 1% lowfat milk
  • ¾ cup parmesan cheese
  • 1 tsp. crushed red pepper flake (more or less or none depending on preference)
  • sea salt and fresh ground pepper to taste
Instructions
PASTA & BROCCOLI
  1. Cook pasta to al-dente according to package instructions in a large pot. Add the broccoli to the boiling water for the last 2 minutes of cooking. Reserve 1 cup starchy cooking water right before draining pasta and broccoli. Turn off heat. Drain pasta and broccoli and return to hot pot. Set aside, cover to keep warm.
CHICKEN
  1. While the pasta is cooking, heat a large skillet over medium-high heat. Add 1 tbsp. of the olive oil to the pan and chopped onion and half of the garlic. Sauté the onion and garlic for 2-3 minutes or until the onion is turning translucent and soft.
  2. Add the chopped chicken to the pan and sauté the chicken for 5 minutes or until cooked through and slightly browned on all sides. Turn off heat and set aside.
SAUCE
  1. Heat a medium sauce pan over medium heat. Add remaining olive oil and garlic to the pan. Sauté garlic for about one minute, stirring constantly. Sprinkle the flour into the pot and stir to combine, cooking the flour for an additional minute.
  2. Slowly pour the chicken broth into the pan and whisk until combined and no flour lumps remain. Add the milk and whisk to combine. Bring the mixture to a slow boil, whisking continuously until thickened, 1-2 minutes. Turn off heat.
  3. Add parmesan cheese, crushed red pepper flake (if using), salt and pepper. Stir to combine and melt the parmesan.
  4. Add chicken, alfredo sauce and starchy cooking water to the pot that contains the pasta and broccoli. Stir to combine and check seasonings to see if any additional is needed.
  5. Serve immediately with additional parmesan cheese for garnish, a simple green salad and crusty whole grain bread.
Recipe by Becky's Best Bites at https://beckysbestbites.com/guiltless-chicken-alfredo-with-broccoli/