Skinny Chicken & Broccoli Alfredo
(adapted from Courtney from Sweet Tooth, Sweet Life’s recipe)
Ingredients (serves four):
3 boneless, skinless chicken breasts
8 oz. frozen broccoli florets
8 ounces whole-wheat linguine
4 cloves garlic, minced
2 tablespoons whole-wheat flour
1 cup fat-free, low sodium chicken broth
1/4 cup plain non-fat yogurt
1/4 cup skim milk
Salt and pepper
1/2 tsp ground nutmeg
3/4 cup reduced-fat shredded Parmesan cheese
Preheat oven to 375˚F.
Generously season chicken breasts with salt and pepper on both sides.
Lay breasts flat on a baking sheet lined with foil and greased with cooking spray.
Bake breasts until done, but still moist (about 15 minutes).
Cook pasta and broccoli according to package directions.
Meanwhile, chop chicken into bite-size pieces and set aside.
Sauté garlic in a saucepan over medium-high heat in olive oil.
Add whole wheat flour to garlic and whisk for 2 minutes, forming a roux.
Slowly whisk in chicken stock, yogurt, milk, nutmeg, salt and pepper.
Bring sauce to a boil, then reduce to a simmer.
Continue to let sauce boil for 3 more minutes, until it thickens.
Stir in cheese and remove from heat.
Add cooked pasta, chicken, broccoli and sauce to the same pan and stir until fully incorporated.
(Calores in One Serving = 383)