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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.
Ингредиенты
- 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
Инструкции
- 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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Отзывы
28 февраля 2013
Happen to have these ingredients on hand to make this casserole this weekend.
Thanks,
Myra
Комментарии
31 января 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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