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Bowtie Chicken and Broccoli Alfredo


Mar 2, 2010

Bowtie Chicken and Broccoli Alfredo

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.

Makes 6 servings

8 ounces (3 cups dry) low carb rotini (Dreamfield's for example)

5 cups broccoli florets

1 cup low-fat milk

1-1/2 tablespoons cornstarch

1 cup reduced-sodium chicken broth

1/4 cup light cream cheese

1/2 teaspoon garlic powder

1/4 teaspoon pepper, or more to taste

1/2 cup grated Parmesan cheese

2 cups shredded cooked boneless, skinless chicken breast

Preparation

1.  Cook the pasta according to the package directions while preparing the sauce, and set aside.

2.  Place the broccoli in a large microwave safe dish. Add 3 tablespoons of water, cover, and microwave for 4 minutes, or until crisp tender.

3.  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.

4.  Toss the cooked pasta, broccoli, and chicken together in a large serving dish. Pour the sauce on top, and toss gently to combine.

Nutrition Information Per Serving

Calories 330        

Carbohydrate 36g (Sugars 5g)     

Total Fat 7g (Sat Fat 3.5g)

Protein 27g             

Fiber 4g             

Cholesterol 50mg

Sodium 400g

Food Exchanges: 3 Lean Meat, 2 Starch, 1 Vegetable. 1/2 Fat

Carbohydrate Choices: 2

Weight Watcher Point Comparison: 6


Categories: Columns, Dinner, Food, Recipes



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Comments

Posted by Green Lantern on 3 March 2010

36 grams of carbs in 1 serving?! For people with diabetes? SKIP the pasta--the chicken dish sounds pretty good. Have it with veggies instead. As a pre-diabetic, I eat 60-70 grams of carbs/DAY--and my A1c's have been stable for years at 5.4. Fewer carbs mean less need for insulin.

Posted by Anonymous on 3 March 2010

I do not advocate avoiding the "requisite butter and cream" in this recipe. There is a good reason they are requisite. They are rich in nutrients and taste, and from the point of insulin demand, they are practically a free ride. Roxanne B Sukol MD "Your Health is on Your Plate" at yourhealthisonyourplate.com

Posted by Anonymous on 5 March 2010

36g of carbs is more than I eat in a day. Skip the pasta and keep the butter & cream. Butter and cream don't raise blood sugar like pasta does.


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