Chicken Broccoli Ziti

November 29, 2012 | | Recipes | No Comments


A take on the high calorie chicken alfredo, this pasta dish is given a nutrition make over with the added broccoli, fiber-filled whole grain pasta and lightened up white sauce. It’s just as tasty and works more nutrients into your day while being kind to your waistline.

 

 

 

Ingredients:
• 1 pound Thin Sliced, Skinless Chicken Breasts- sliced into bite sized pieces
• 2 -3 cups Frozen Broccoli Florets (I like Green Giant Fresh Steamers Broccoli bag)
• ½ to ¾ box of a 14.5 oz box of Whole Grain Pasta (I use Barilla Plus Whole Grain)

For Lightened Up White Sauce:
• 2 Tablespoons Smart Balance (choose the Omega version for great source of these heart healthy fatty acids)
• 3 ½ Tablespoons Flour
• Ground Pepper to taste
• 2 cups Skim Milk
• 1/4 cup Shaved Parmesan Cheese

Directions:
1. Boil water and prepare pasta per box directions
2. In a large pan, heat 1 Tbs of olive oil and 2 teaspoons minced garlic over medium heat. Add chicken and cook until done
3. Add frozen broccoli into pan and cover
4. Prepare lightened up white sauce- First, melt Smart Balance in saucepan over low heat. Blend in flour and pepper slowly. Whisk in milk as you add it slowly- whisk for about a minute until blended. Then gradually whisk in Parmesan cheese until blended through.
5. Add cooked pasta into large pan along with the sauce and stir thoroughly
6. Top with grated parmesan and enjoy! (Yields 4-6 servings)

 

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