Chicken alfredo

8 steps

Updated at: Tue, 06 Feb 2024 14:41:38 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories743.7 kcal (37%)

Total Fat38.3 g (55%)

Carbs70.6 g (27%)

Sugars6.8 g (8%)

Protein29.1 g (58%)

Sodium698.4 mg (35%)

Fiber6.5 g (23%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

10 x 1 ozWhole Wheat Noodles

dry, yields

2 x 1 cupBroccoli

chopped

6 x 1 clovegarlic

330gChicken Breast

8 sprayOlive Oil Cooking Spray

1/5 second, Organic

0.3 x 1 cupWhole Wheat Flour

1.5 x 1 cupChicken Stock

1 cupLow Fat Milk

0.3 x 1 cupParmesan Cheese

Grated

1 Tbspolive oil

0.5 x 1 tspSalt

0.3 x 1 tspBlack Pepper

Instructions

Step 1

• Fill a pan with water and bring it to the boil over a high heat, add a good pinch of salt. Once the water is boiling, stir in the pasta and cook according to packet instructions. It’s ready when it’s el dente.

Step 2

• Add the broccoli florets to the pasta during the last minute of cooking. Turn off the heat and drain the pasta and broccoli. Set aside for later.

Step 3

• Spray a medium pan with low-cal spray. Season the flattened chicken breasts with salt and pepper and add to the prepared pan. Cook the chicken breasts for 5-6 minutes per side or until cooked through. Remove from pan, cool for 5 minutes then slice the chicken.

Step 4

• To the same pan, spray some more low-cal spray and add the minced. Sauté for 30 seconds to 1 minute or until light golden.

Step 5

• Whisk in the flour for about 1 minute, until lightly browned.

Step 6

• Gradually whisk in the chicken stock and milk, whisking constantly to avoid lumps until all ingredients are incorporated. Bring the mixture to a simmer. Turn off the heat and stir in the parmesan cheese and season to taste.

Step 7

• Add the drained pasta and broccoli and cooked chicken strips to the sauce and toss to combine.

Step 8

• Serve with a sprinkle of parmesan and parsley on top.