We liked this,even after numerous modifications.
I used GF brown-rice rotini pasta, sliced chicken/gouda sausage rather than thighs, fresh broccoli florets, regular cheddar rather than Mexican-blend, and skipped the green onions.
If I made it again, I would add the stock mixture to the blender first, then the broccoli. Putting the broccoli in first had some of it end up under the blender blades and not get blended. Not a game-changer but it did make for a chunky mixture.
Richard
Broccoli and Cheddar Chicken Pasta
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 atypical broccoli and cheddar pasta dish.
Yield: Serves 4 (serving size: about 1 1/2 cups)
Total time: 29 Minutes
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
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.
Calories 436, Fat 10.5 g, Satfat 4.4 g, Monofat 2.8 g,Polyfat1.6 g, Protein 33 g, Carbohydrate 52 g, Fiber 7 g, Cholesterol 99 mg, Iron 3mg, Sodium 564 mg, Calcium 348 mg, Sugars 4 g, Est. Added Sugars 0 g
I used GF brown-rice rotini pasta, sliced chicken/gouda sausage rather than thighs, fresh broccoli florets, regular cheddar rather than Mexican-blend, and skipped the green onions.
If I made it again, I would add the stock mixture to the blender first, then the broccoli. Putting the broccoli in first had some of it end up under the blender blades and not get blended. Not a game-changer but it did make for a chunky mixture.
Richard
Broccoli and Cheddar Chicken Pasta
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 atypical broccoli and cheddar pasta dish.
Yield: Serves 4 (serving size: about 1 1/2 cups)
Total time: 29 Minutes
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
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.
Calories 436, Fat 10.5 g, Satfat 4.4 g, Monofat 2.8 g,Polyfat1.6 g, Protein 33 g, Carbohydrate 52 g, Fiber 7 g, Cholesterol 99 mg, Iron 3mg, Sodium 564 mg, Calcium 348 mg, Sugars 4 g, Est. Added Sugars 0 g
Broccoli and Cheddar Chicken Pasta CL 9/16
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