When it comes to quick, easy and delicious, this dish simply has it all. What’s not to love about steamed fresh broccoli, tender chicken, and perfectly cooked pasta all nestled in a thick and velvety Parmesan cream sauce that mimics rich Alfredo sauce, especially when it’s delivered with a mere fraction of the usual calories, fat and sodium!
If you own my book, Eat What You Love, you may note that I originally made this with corkscrew pasta, but after we took the lovely photo with bowtie pasta , I now use it whenever I have it on hand. Penne or mostaccoili are also good pasta selections for this dish.
Makes 6 servings
8 ounces (3 cups dry) farfalle pasta (bowties), or pasta of your choice
5 cups broccoli florets
1 cup low-fat milk
1 ½ tablespoons cornstarch
1 cup reduced-sodium chicken broth
¼ cup light cream cheese
½ teaspoon garlic powder
1/8 teaspoon salt (optional)
½ teaspoon pepper, or more to taste
½ cup grated Parmesan cheese
2 cups shredded cooked boneless, skinless chicken breast
1. Cook the pasta according to the package directions while preparing the sauce, and set aside.
2. Place the broccoli in a large microwave safe dish. Add 3 tablespoons of water, cover, and microwave for 4 minutes, or until crisp tender.
3. In a medium saucepan, whisk the milk and cornstarch until smooth. Whisk in the broth and place over low heat. Add the cream cheese, garlic powder, and pepper. Bring to a low simmer and cook until the sauce thickens, about 4 minutes. Whisk in the Parmesan and cook for 1 to 2 more minutes, or until sauce is smooth.
4. Toss the cooked pasta, broccoli, and chicken together in a large serving dish. Pour the sauce on top, and toss gently to combine.
Dare to Compare: Popular in many restaurants, an entree of chicken and broccoli pasta tossed with Alfredo sauce averages over 1200 calories. It also contains an entire day’s worth of fat and carbohydrates, two days worth of saturated fat, and a whopping 2,000 mg of sodium!
Nutrition Information Per Serving:
Calories 330 | Carbohydrate 36g (Sugars 5g) | Total Fat 7g (Sat Fat 3.5g)
Protein 27g | Fiber 4g | Cholesterol 50mg | Sodium 400g
Food Exchanges: 3 Lean Meat, 2 Starch, 1 Vegetable. 1/2 Fat
Carbohydrate Choices: 2
Weight Watcher Plus Point Comparison: 7
