Saturday, July 28, 2012

Skinny Chicken and Broccoli Alfredo

I love this recipe.  I love it even more when I realize it's a fraction of the calories and fat of normal Chicken Alfredo.  From all the alfredo recipes I've tried I probably prefer this one the most.  I feel that since the sauce isn't overpowered by a thick heavy cream, you can savor all the other flavors that come with it.  Not only that, but it smells divine as it is cooking.  I can't take all the credit though, the original recipe was discovered via Pinterest

3 boneless, skinless chicken breasts, seasoned to taste, grilled and sliced
1 head of broccoli florets
8 ounces fettuccine
2 Tbsp extra virgin olive oil
1 Tbsp extra virgin olive oil (for broccoli-optional)
2 tsp minced garlic 
3 Tbsp flour
1 cup fat-free, low sodium chicken broth
1/3 cup plain low-fat or no-fat Greek yogurt
1/4 cup skim milk
1/4 teaspoon pepper
1 pinch ground nutmeg
3/4 cup freshly grated Parmesan cheese

1. Heat grill or broiler.  Season chicken and cook until done and juices run clear.
2. In a pot of boiling, salted water, cook the pasta according to package directions. Drain and set aside.
3. In a medium saucepan, heat the olive oil over medium-low heat. Add garlic and cook, stirring frequently, until the garlic is golden, 1 to 2 minutes.
4. Heat a medium sized skillet with 1 Tbsp of olive oil.  Add broccoli florets and saute until tender crisp. Or add them to grill/broiler.
5.Whisk in the flour until smooth, about 2 minutes. Gradually whisk in the chicken broth, Greek yogurt, milk, pepper and nutmeg. Bring to a low boil, stirring constantly. Lower the heat and simmer, stirring gently, until the mixture thickens, about 3-5 minutes. Stir in 3/4 cup Parmesan.  Let simmer for longer for an even thicker sauce.
6. While sauce thickens remove chicken and let rest for a few minutes before slicing. 
7. Add cooked chicken and broccoli to sauce mixture, followed by the cooked pasta. Toss to combine and serve with more Parmesan, if desired.

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