Creamy Broccoli, Chicken and Pasta Recipe

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3 votes | 2746 views

Here’s a variation of an earlier recipe using zucchini and ham I posted (see Useful Links below the recipe), only this time I tried a different meat and veggie, and tweaked the flavors a bit. It’s still low calorie and low fat and a nice casual family dinner. As a saucy one dish meal it’s a comfort food unto its own yet one far less diet-damaging than typical Alfredo dishes. A good recipe to use up leftover rotisserie chicken or roast turkey.

Prep time:
Cook time:
Servings: 5
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Ingredients

Cost per serving $0.68 view details
  • 4 ounces pasta, about 1 ½ cups (I used tiny bow ties or farfalle, but other pasta such as penne, mostaccioli, etc. work well
  • 2 cups broccoli cut into small pieces
  • ½ cup sliced green onions
  • 4 teaspoons cornstarch
  • 1/4 teaspoon dried basil, crushed
  • 1/4 teaspoon marjoram, crushed
  • 1 teaspoon reduced sodium chicken base
  • 1/4 teaspoon red pepper flakes
  • 1 13-ounce cans evaporated skim milk (or substitute regular evaporated milk or a combination of half cream and milk)
  • 6 ounces cooked leftover rotisserie chicken, chopped in 1-inch pieces (about 1 1/4 cups)
  • Salt & pepper to taste

Directions

  1. Cook pasta according to package directions; drain.
  2. In large saucepan combine broccoli, onion, and 1/4 cup water. Bring to boiling; reduce heat. Simmer covered for about 3-4 minutes or until vegetables are tender-crisp; drain and return to saucepan; cover and set aside.
  3. Meanwhile for sauce, in a medium saucepan combine cornstarch, basil, marjoram, chicken base, red pepper flakes and a little of the evaporated milk. Stir in remaining milk; cook and stir over medium heat til thickened and bubbly.
  4. Add chicken and pasta to pan with broccoli. Pour sauce over all and stir lightly; taste and correct seasonings, adding salt and pepper if desired. Heat through 1-2 minutes to desired serving temperature.
  5. Yield: 5 servings about 1 cup each.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 164g
Recipe makes 5 servings
Calories 283  
Calories from Fat 94 33%
Total Fat 10.62g 13%
Saturated Fat 4.74g 19%
Trans Fat 0.0g  
Cholesterol 51mg 17%
Sodium 226mg 9%
Potassium 448mg 13%
Total Carbs 28.52g 8%
Dietary Fiber 1.6g 5%
Sugars 8.62g 6%
Protein 18.01g 29%
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Reviews

  • Bobby Lovera
    Looks good! Low Fat...and a photo tutorial!
    I can't resist putting a big pinch of Parmeggiano on something like this.
    You just made me feel guilty. LOL
    Is there such a thing as heathy diet low fat Parmeggiano?
    I will be looking for it now!
    I've cooked/tasted this recipe!
    • myra byanka
      Happen to have these ingredients on hand to make this casserole this weekend.

      Thanks,

      Myra

      Comments

      • Shalina Silva
        January 31, 2013
        Pasta is what my kid and I enjoy. We try every type of pasta that we get to see in different resto. She is just as crazy with it as i am.

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