Skinny Chicken and Broccoli Alfredo - Iowa Girl Eats

Skinny Chicken and Broccoli Alfredo - Iowa Girl Eats is a Mediterranean main course. For $2.04 per serving, this recipe covers 29% of your daily requirements of vitamins and minerals. One serving contains 526 calories, 42g of protein, and 17g of fat. This recipe serves 4. A mixture of plain greek yogurt, parmesan cheese, chicken broth, and a handful of other ingredients are all it takes to make this recipe so yummy. It is brought to you by Iowa Girl Eats. This recipe is liked by 1423 foodies and cooks. From preparation to the plate, this recipe takes around 45 minutes. With a spoonacular score of 96%, this dish is great. If you like this recipe, take a look at these similar recipes: Skinny Cheesy Chicken and Broccoli-Rice Casserole - Iowa Girl Eats, Broccoli Beef - Iowa Girl Eats, and Lighter Orange Beef and Broccoli - Iowa Girl Eats.

Servings: 4

 

Ingredients:

2 cups cooked broccoli

2 chicken breasts, seasoned with salt & pepper then cooked and cut into bite-sized pieces

1 cup chicken broth

2 Tablespoons extra virgin olive oil

2 Tablespoons flour

2 teaspoons minced garlic

1/4 cup milk (any kind, I used almond milk)

3/4 cup grated parmesan cheese

1/4 cup plain Greek yogurt

8oz rotini

salt & pepper

Equipment:

frying pan

whisk

Cooking instruction summary:

Cook pasta according to package directions, reserving 1/2 cup pasta cooking water before draining. Set aside.Heat extra virgin olive oil in a medium-sized skillet over medium heat. Add garlic and cook, stirring constantly, until golden brown, about 1 minute. Sprinkle in flour then whisk to incorporate and cook for 1 additional minute.Slowly whisk in chicken broth, then milk. Whisk in Greek yogurt, salt and pepper, then turn the heat down to low and let the mixture simmer until thickened, about 2-3 minutes. Turn the heat off then stir in parmesan cheese, then chicken. Pour over cooked pasta then add broccoli and stir well. Add a little reserved pasta cooking water if sauce is too thick. Serve.

 

Step by step:


1. Cook pasta according to package directions, reserving 1/2 cup pasta cooking water before draining. Set aside.

2. Heat extra virgin olive oil in a medium-sized skillet over medium heat.

3. Add garlic and cook, stirring constantly, until golden brown, about 1 minute. Sprinkle in flour then whisk to incorporate and cook for 1 additional minute.Slowly whisk in chicken broth, then milk.

4. Whisk in Greek yogurt, salt and pepper, then turn the heat down to low and let the mixture simmer until thickened, about 2-3 minutes. Turn the heat off then stir in parmesan cheese, then chicken.

5. Pour over cooked pasta then add broccoli and stir well.

6. Add a little reserved pasta cooking water if sauce is too thick.

7. Serve.


Nutrition Information:

Quickview
525k Calories
41g Protein
16g Total Fat
50g Carbs
31% Health Score
Limit These
Calories
525k
26%

Fat
16g
25%

  Saturated Fat
5g
32%

Carbohydrates
50g
17%

  Sugar
3g
4%

Cholesterol
87mg
29%

Sodium
870mg
38%

Get Enough Of These
Protein
41g
84%

Selenium
80µg
115%

Vitamin B3
13mg
68%

Vitamin C
46mg
56%

Phosphorus
548mg
55%

Vitamin B6
1mg
53%

Vitamin K
51µg
49%

Manganese
0.72mg
36%

Calcium
298mg
30%

Vitamin B5
2mg
23%

Potassium
800mg
23%

Vitamin B2
0.35mg
21%

Magnesium
81mg
20%

Zinc
2mg
16%

Vitamin B1
0.21mg
14%

Folate
53µg
13%

Copper
0.25mg
13%

Fiber
3g
13%

Vitamin E
1mg
11%

Iron
2mg
11%

Vitamin B12
0.64µg
11%

Vitamin A
490IU
10%

Vitamin D
0.41µg
3%

covered percent of daily need
Widget by spoonacular.com

 

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Food Joke

A Change In Plans Source: "Today's Woman" magazine, Barbara A Tyler. Martha Stewart will not be dining with us this Thanksgiving. I'm telling you in advance, so don't act surprised. Since Ms. Stewart won't be coming, I've made a few small changes: Our sidewalk will not be lined with homemade, paper bag luminaries. After a trial run, it was decided that no matter how cleverly done, rows of flaming lunch sacks do not have the desired welcoming effect. The dining table will not be covered with expensive linens, fancy China or crystal goblets. If possible, we will use dishes that match and everyone will get a fork. Since this IS Thanksgiving, we will refrain from using the plastic Peter Rabbit plate and the Santa napkins from last Christmas. Our centerpiece will not be the tower of fresh fruit and flowers that I promised. Instead we will be displaying a hedgehog-like decoration hand-crafted from the finest construction paper. The artist assures me it is a turkey. We will be dining fashionably late. The children will entertain you while you wait. I'm sure they will be happy to share every choice comment I have made regarding Thanksgiving, pilgrims and the turkey hotline. Please remember that most of these comments were made at 5:00 AM upon discovering that the turkey was still hard enough to cut diamonds. As accompaniment to the children's recital, I will play a recording of tribal drumming. If the children should mention that I don't own a recording of tribal drumming, or that tribal drumming sounds suspiciously like a frozen turkey in a clothes dryer, ignore them. They are lying. We toyed with the idea of ringing a dainty silver bell to announce the start of our feast. In the end, we chose to keep our traditional method. We've also decided against a formal seating arrangement. When the smoke alarm sounds, please gather around the table and sit where you like. In the spirit of harmony, we will ask the children to sit at a separate table. In a separate room. Next door. Now I know you have all seen pictures of one person carving a turkey in front of a crowd of appreciative onlookers. This will not be happening at our dinner. For safety reasons, the turkey will be carved in a private ceremony. I stress "private" meaning: Do not, under any circumstances, enter the kitchen to laugh at me. Do not send small, unsuspecting children to check on my progress. I have an electric knife. The turkey is unarmed. It stands to reason that I will eventually win. When I do, we will eat. Before I forget, there is one last change. Instead of offering a choice between 12 different scrumptious desserts, we will be serving the traditional pumpkin pie, garnished with whipped cream and small fingerprints. You will still have a choice: take it or leave it. Martha Stewart will not be dining with us this Thanksgiving. She probably won't come next year either. I am thankful.

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