The near constant dreariness around here is making me regress slightly and crave comfort foods, like the Skinny Chicken & Broccoli Alfredo I made for dinner tonight.
Seasoned chicken, steamed broccoli & tender pasta are enveloped in a light-yet-luscious alfredo sauce dreamed up by Courtney at Sweet Tooth, Sweet Life. Love that girl’s recipes!
This is the kind of meal that makes you sit back and sigh with satisfaction when you’re done. Healthy, filling, and indulgent tasting. Seriously yummy stuff!
Start by cooking 8oz short-cut pasta in salted, boiling water. Don’t forget to salt the water with at least a Tablespoon of salt – it makes all the flavor difference in the world. Before draining the pasta, reserve about 1/2 cup of the cooking water. You’ll use it in a bit.
While the pasta is cooking, heat 2 Tablespoons extra virgin olive oil in a medium-sized skillet over medium heat. Add in a couple cloves of minced garlic, then cook until the garlic turns golden brown, about a minute.
When the garlic is golden brown and fragrant, whisk in 2 Tablespoons flour and cook, whisking constantly, for about another minute.
Next, slowly whisk in 1 cup chicken broth, incorporating it with the flour, then whisk in 1/4 cup milk.
Add 1/4 cup plain Greek yogurt plus salt and pepper, then let the sauce bubble until slightly thick and bubbly.
Finally, stir in 3/4 cup parmesan cheese and 2 chopped, cooked chicken breasts.
Assembly time!
Add the alfredo sauce and chicken to the cooked pasta, then add in 2 cups cooked broccoli. If you’re smart, you’ll cook the broccoli in with the pasta during the last 3-4 minutes of cooking time. If you’re me, you’ll forget, drain the pasta, then have to steam the broccoli in a separate pan. Blerg! At any rate, add in some of the pasta cooking water at this time if you feel the sauce is too thick, and stir everything together.
This alfredo sauce is creamy, cheesy, silky and decadent. Just like the real thing, but skinny! You could easily make this dish gluten-free by using GF pasta, too!
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Skinny Chicken and Broccoli Alfredo
Description
Skinny Chicken and Broccoli Alfredo is everything you love about alfredo, but without all the fat and calories!
Ingredients
- 2 chicken breasts, seasoned with salt & pepper then cooked and cut into bite-sized pieces
- 2 cups cooked broccoli
- 8oz rotini
- 2 Tablespoons extra virgin olive oil
- 2 teaspoons minced garlic
- 2 Tablespoons flour
- 1 cup chicken broth
- 1/4 cup milk, any kind
- 1/4 cup plain Greek yogurt
- salt and pepper
- 3/4 cup grated parmesan cheese
Directions
- Cook pasta according to package directions, reserving 1/2 cup pasta cooking water before draining. Set aside.
- Heat extra virgin olive oil in a medium-sized skillet over medium heat. Add garlic and cook, stirring constantly, until golden brown, about 1 minute. Sprinkle in flour then whisk to incorporate and cook for 1 additional minute.
- Slowly whisk in chicken broth, then milk. Whisk in Greek yogurt, salt and pepper, then turn the heat down to low and let the mixture simmer until thickened, about 2-3 minutes. Turn the heat off then stir in parmesan cheese, then chicken. Pour over cooked pasta then add broccoli and stir well. Add a little reserved pasta cooking water if sauce is too thick. Serve.
Notes
Barely adapted from Celebrations.com
This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.
Although…I’m pretty sure Skinny Chicken & Broccoli Alfredo stops being so “skinny” after the second or, cough, third bowl. Worth it!
Abigail Brooks 01.18.2015
This looks amazing! How many calories is it?
Skinny Chicken Broccoli Alfredo 01.15.2015
[…] Find the recipe at iowagirleats.com […]
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[…] Chicken Broccoli Alfredo Source: Iowa Girl Eats originally […]
jennifer 01.06.2015
Has anyone figured out the calories for this dish. I made it tonight and even my picky child loves it!
Samantha 12.30.2014
I saw that somebody had put this recipe on Pinterest and from the moment I saw it I knew I had to make it. So I just cooked this for my entire family and they all loved it. They couldn’t tell that it was a ‘skinny’ recipe. Thanks for the deliciousness!
Monique Byrne 11.07.2014
This looks good but it would help a lot if you had the nutritional info, or at least the calorie count and serving size, (you mentioned that 2nd or AHEM, 3rd helping)? That would show that it is skinny and falls into a healthy category. Thanks so much!
#StudiousSeptember: Making Healthy Habits | Student Affairs Outreach 10.06.2014
[…] While there are a lot of healthy options are offered at the Student Union, the long lines and similar food can get old fast. I found that I was eating out more, spending more money, and buying more snacks than I was actually making myself food. Dorms are hard – there’s no full refrigerator or pantry, and you find yourself eating peanut butter and jelly sandwiches and ramen for every meal. Taking SafeRide or the CatTran to get groceries seemed like a hassle, and then the groceries never seemed to last anyway. I had to really refine my techniques if I was going to start eating healthier my Sophomore year. I learned not to buy a lot of bread, because it seemed that I could never finish a loaf before it went bad. I would buy fruits and vegetables once a week, that way it wasn’t as much to lug on the CatTran. I stopped eating out and saved my money for grocery trips, as well as stopped snacking when I study.  I also started to drink a lot more water to curb my appetite and stay alive in this heat. While all of these things sometimes are a struggle, I find myself falling into better habits. To stay interested in the healthy food that I eat, I look for healthy recipes whenever I am on Pintrest. I recently made a healthy version of chicken broccoli fettuccine alfredo. […]
Weekly Meal Plan: September 28th - October 4th - The Vintage Mom 09.27.2014
[…] Monday: Skinny Chicken Alfredo and Broccoli […]
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[…] Instructions See full instructions on :Â iowagirleats.com […]
Kristi 08.13.2014
I made this tonight and it won my dad’s approval! Thanks for such a yummy and filling recipe:)
EASY Weeknight Dinners 05.29.2014
[…] Skinny Chicken Broccoli Alfredo // Iowa Girl Eats […]
Pinterest Faves | Sammy Bina 05.16.2014
[…] This alfredo is amazing, and is made using greek yogurt. Delicious and good for you? Win, win. […]
Abby 04.12.2014
I don’t know if anyone else asked this, but instead of using white flour, could I use an alternative? I have almond flour at home, but I’m not sure if the consistency will be the same?
Thanks!
Kristin 04.13.2014
You definitely could use another flour. I haven’t used almond flour before, but I know rice flour would work great!
Stephane 04.08.2014
About how much would each serving be? Like a cup or so?
Alyssa {Cake, Crust, and Sugar Dust} 04.07.2014
Just made this for dinner…loved it! It was a huge hit, and a great way to sneak in a veggie I don’t really like on its own!
Samantha 03.26.2014
This looks amazing and my family is trying it this evening. I was wondering about the nutritional value of the meal all put together. Like calories, fat, sodium, carbs, protein, fiber, ect. Thanks and it looks amazing!
Skinny Chicken & Broccoli Alfredo - Table for Two 03.12.2014
[…] Source: Iowa Girl Eats […]
Kathleen Gadarowski 03.02.2014
Simply delicious!
OTMTW – 2/9/14 | Life is full of Sunny Days 02.10.2014
[…] you are reading that correctly. Â I will be making Skinny Chicken and Broccoli Alfredo twice this week. Â My kids loved it and I have some plain Greek yogurt to use […]
One long day | Life is full of Sunny Days 02.09.2014
[…] dinner we had Skinny Chicken and Broccoli Alfredo. Â This is all that’s left after my kids and sister ate. Â The pot was […]