Alfredo. Need I say more?
While you will find similar versions of this dish at lots of restaurants, I was inspired to create this recipe for my first Eat What You Love cookbook after enjoying a creamy plateful of chicken and broccoli Alfredo at a local trattoria. It came as no surprise given the decadent taste and ease of making the dish (along with the SIGNIFICANT calorie savings), that the recipe quickly became a reader favorite.
The original recipe served six, but with so many requests for recipes with smaller yields, I recently revamped the recipe – adding even more flavor – while adjusting the yield to four servings (which also happens to be the perfect amount for dinner for two with happy-to-have-them leftovers for lunch!).
Serve it with a green salad and a slice of garlic bread and say “Mangia” (let’s eat!).
MAKES 4 SERVINGS
6 ounces linguine or penne
3 cups broccoli florets
2/3 cup low-fat milk
1 tablespoon cornstarch
2/3 cup reduced-sodium chicken broth
3 tablespoons light cream cheese
1 teaspoon garlic powder
1/4 teaspoon pepper
1/4 teaspoon salt
1/3 cup grated Parmesan cheese
2 cups shredded cooked chicken breast
Shredded Parmesan, for garnish, optional
1. Cook the pasta according to the package directions, adding the broccoli during the last 3 minutes of cooking. Drain, place back into the pot, cover, and set aside.
2. 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 3 minutes. Whisk in the Parmesan and cook for 1 to 2 more minutes, or until sauce is smooth.
3. Toss the cooked pasta and broccoli with the sauce and place on a platter or plates. Top with the chicken and garnish with a couple tablespoons of shredded Parmesan, if desired.
Dare to Compare: Lean meat and vegetables are great additions to pasta dishes because they add protein and veggie goodness (which help curb carbs). Your typical restaurant chicken broccoli Alfredo dish undoes all the extra goodness as it dishes up from 1,200 – 1,600 calories, over 2 days’ worth of saturated fat, and over 2,000 milligrams of sodium.
NUTRITION INFORMATION PER SERVING (1 1/2 cups) Calories 325 | Carbohydrate 36g (Sugars 5g) | Total Fat 7g (Sat Fat 3.5g) | Protein 27g | Fiber 4g | Sodium 540 mg | Food Exchanges: 3 Lean Meat, 2 Starch, 1 Vegetable. ½ Fat | Carbohydrate Choices: 2 | Weight Watcher Freestyle Smart Point Comparison: 7
