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Garden Alfredo with Chicken

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(Serving size = 2 cups; per serving: 456 calories, 13.6g fat, 4.4g fiber, 38.7g protein, 43.2g carbs, 106mg cholesterol, 4mg iron, 718mg sodium, 270mg calcium)

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Garden Alfredo with Chicken 1 Picture

Ingredients

  • 1 lb. skinless, boneless chicken breast halves
  • 5/8 tsp. kosher salt, divided
  • 1/2 tsp. black pepper, divided
  • cooking spray
  • 6 oz. uncooked pappardelle pasta
  • 2 medium zucchini
  • 2 medium yellow squash
  • 2 tsp. olive oil
  • 5 oz. thin asparagus spears, trimmed
  • 1 red bell pepper, cut into thin strips
  • 6 garlic cloves, minced or thinly sliced
  • 3/4 cup fat free, lower sodium chicken broth
  • 1/2 cup half and half
  • 2 tsp. all purpose flour
  • 2 oz. parmesan cheese, grated
  • 2 TBSP fresh flat leaf parsley leaves

Details

Adapted from cookinglight.com

Preparation

Step 1

1. Heat a large skillet over medium high heat. Sprinkle chicken with 1/4 tsp salt and 1/4 tsp pepper. Coat pan with cooking spray. Add chicken; cook 4 minutes on each side or until done. Remove from pan; let stand 5 minutes. Cut chicken across the grain into thin slices; keep warm. Reserve drippings in pan.
2. While chicken cooks, cook pasta according to package directions. Drain; keep warm.
3. Cut each zucchini and squash in half crosswise. Cut 1/2 inch slices from outer "walls" of zucchini and squash; discard cores. Slice pieces lengthwise into thin strips.
4. Heat a nonstick skillet over medium high heat. Add oil; swirl. Add zucchini, squash, asparagus, and bell pepper; sauté 3 minutes. Sprinkle with 3/8 tsp.. salt. Add garlic; sauté 2 minutes. Remove pan from heat.
5. Combine broth, half and half, and flour; stir with a whisk. Add broth mixture to reserved drippings in skillet. Bring to a boil; cook 2 minutes or until slightly thickened, stirring constantly. Remove from heat. Add cheese; stir until cheese melts. Add pasta, veggies and chicken; toss. Sprinkle with 1/4 tsp. black pepper and parsley.

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