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.
- 4 ounces pasta, about 1 Â½ 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
- Â½ 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
- Cook pasta according to package directions; drain.
- 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.
- 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.
- 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.
- Yield: 5 servings about 1 cup each.
|Amount Per Serving||%DV|
|Serving Size 164g|
|Recipe makes 5 servings|
|Calories from Fat 94||33%|
|Total Fat 10.62g||13%|
|Saturated Fat 4.74g||19%|
|Trans Fat 0.0g|
|Total Carbs 28.52g||8%|
|Dietary Fiber 1.6g||5%|