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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!
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 Green onions, chopped chicken, small broccoli flowerettes and broccoli stems chopped. |
 Broccoli, chicken and pasta await addition of the creamy sauce |
 Stir sauce into broccoli mixture, add salt & pepper to taste and heat through a minute or so more to serve. |
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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.
Ingredientes
- 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
Direcciones
- 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.
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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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Evaluaciones
28 de Febrero de 2013
Happen to have these ingredients on hand to make this casserole this weekend.
Thanks,
Myra
Comentarios
31 de Enero de 2013Pasta 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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