This dish is a classic example of an American-Italian comfort food. It is creamy, rich and filling, but can be quite unhealthy. This is a healthier version that is just as delicious. You can use any type of pasta, but this dish is particularly good with penne.
Ingredients:
- 1 head of broccoli, cut into florets
- 1 tablespoon olive oil
- 4 chicken breasts (skinless, boneless), cut into bite-sized pieces
- Salt and pepper
- 1 garlic clove, minced
- 1/2 cup low-fat milk
- 1/4 cup all-purpose flour
- 1/2 cup chicken broth
- 1/4 teaspoon dried thyme
- 1/2 cup grated Parmesan cheese
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 pound penne pasta
- 1 tablespoon chopped parsley
Method:
- Preheat oven to 375 degrees F (190 degrees C).
- In a large pot of boiling water, cook broccoli for 3 minutes. Remove with a slotted spoon and set aside.
- In the same pot of water, cook pasta according to package instructions for al dente. Drain and set aside.
- In a large skillet over medium-high heat, heat olive oil. Season chicken with salt and pepper and cook until browned and cooked through, about 5 minutes. Add garlic and cook for 1 minute.
- Stir in milk, flour, chicken broth, thyme, Parmesan cheese, salt and pepper. Bring to a simmer and cook until sauce has thickened, about 2 minutes.
- Add cooked pasta and broccoli and toss to coat. Divide among 4 plates and sprinkle with parsley.
Potential changes & improvements:
If you want a richer sauce, you can use heavy cream instead of milk. For a lighter sauce, use chicken broth instead of cream. You can also add other vegetables, such as mushrooms, onions or peppers.
Works Well With…
This dish goes well with a simple green salad and a piece of garlic bread.
Common Mistakes:
Do not overcook the pasta or it will be mushy. Be sure to simmer the sauce until it has thickened.
Nutritional Information:
Calories: 590
Fat: 17 g
Saturated Fat: 4 g
Cholesterol: 143 mg
Sodium: 1060 mg
Carbohydrates: 58 g
Fiber: 4 g
Sugar: 6 g
Protein: 47 g
Allergens:
Wheat, Dairy, Eggs