Bowtie Chicken and Broccoli Alfredo - 36g Carbs, 4g Fiber, 5g Sugar
From: www.diabeteshealth.com - Marlene Koch - April 2010
Note: Courtesy of "Eat What You Love: More Than 300 Recipes Low
in Sugar, Fat, and calories" by Marlene Koch (Running Press, 2010)
This is a terrific family favorite. The thick and velvety Parmesan
cream sauce that adorns this dish mimics rich Alfredo sauce (only
without the requisite butter and cream). If you don't have bowtie
pasta on hand, feel free to substitute any pasta.
Servings: 6
8 oz (3 cups dry) bowtie pasta
5 cups broccoli florets
1 cup low-fat milk
1 1/2 Tbsp cornstarch
1 cup reduced-sodium chicken broth
1/4 cup light cream cheese
1/2 tsp garlic powder
1/4 tsp pepper, or more to taste
1/2 cup grated Parmesan cheese
2 cups shredded, cooked, boneless, skinless chicken breast
Cook the pasta according to the package directions while preparing
the sauce, and set aside.
Place the broccoli in a large microwave safe dish. Add 3 tablespoons
of water, cover, and microwave for 4 minutes, or until crisp and tender.
In a medium saucepan, whisk the milk and cornstarch until smooth. Whisk
in the broth and place over low heat. Add the cream cheese, garlic powder,
and pepper. Bring to a low simmer and cook until the sauce thickens, about
4 minutes. Whisk in the Parmesan and cook for 1 to 2 more minutes, or
until sauce is smooth.
Toss the cooked pasta, broccoli, and chicken together in a large serving
dish. Pour the sauce on top, and toss gently to combine.
Servings: 6
Nutrition per Serving:
330 Calories, 7g Total Fat, 3.5g Sat. Fat, 50mg Cholesterol, 27g Protein,
36g Carbs, 4g Fiber, 5g Sugars, 400g Sodium
Food Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1/2 fat
Carbohydrate choices: 2
Weight Watchers Point Comparison: 6
