- 4
Ingredients
- 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
Preparation
Step 1
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