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 Trivia

The Arabs invented caramel.

Food Joke

Four surgeons were taking a coffee break and were discussing their work. The first said, "I think accountants are the easiest to operate on. You open them up and everything inside is numbered." The second said, "I think librarians are the easiest to operate on. You open them up and everything inside is in alphabetical order." The third said, "I like to operate on electricians. You open them up and everything inside is color-coded." The fourth one said, "I like to operate on lawyers. They're heartless spineless, gutless, and their heads and their ass are interchangeable."

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