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Chicken and Broccoli Alfredo takes only 30 minutes to make and is only 300 calories per serving! | Healthy Seasonal Recipes | Katie Webster

healthy chicken alfredo with broccoli

  • Author: Katie Webster
  • Prep Time: 20 minutes
  • Cook Time: 10
  • Total Time: 30 minutes
  • Yield: 6 servings 1x
  • Category: Main Course
  • Method: Stovetop
  • Cuisine: Italian

Description

This 30-minute Healthy Chicken Alfredo with Broccoli is only 300 calories per serving, making it a delicious, kid-friendly weeknight dinner!


Scale

Ingredients

  • 2 ½ cups uncooked pasta, preferably whole-wheat (6.8 ounces)
  • 4 cups chopped raw broccoli
  • 2 large boneless, skinless chicken breasts cut into bite-sized cubes (1 pound)
  • ¼ cup all-purpose flour
  • ¼ teaspoon coarse kosher salt
  • ¼ teaspoon ground pepper or to taste
  • 2 teaspoons extra-virgin olive oil, divided
  • 3 cloves garlic, minced
  • 1 cup reduced-sodium chicken broth
  • 2/3 cup non-fat or low-fat milk
  • ¼ cup half-and-half
  • 1 ½ teaspoon Dijon mustard
  • 1 teaspoon chopped thyme
  • 1 cup grated Parmesan cheese plus more for serving.

Instructions

  1. Bring a large pot of water to a boil over high heat. Cook pasta 3 minutes less than time according to package instructions. Add broccoli and continue cooking for the remaining 3 minutes. Drain and keep warm.
  2. Meanwhile, toss chicken with flour, salt and pepper in a medium bowl. Heat 2 teaspoons oil in a large non-stick skillet over medium-high heat. Add the chicken, leaving excess flour in the bowl. Cook chicken, stirring occasionally, until browned on one or two sides, about 4 minutes. Remove to a plate and keep warm (it will continue cooking in step 4).
  3. Wipe out skillet with a clean paper towel. Reduce heat to medium.
  4. Heat the remaining 2 teaspoons oil in the skillet. Add garlic, and cook stirring until fragrant, 30 to 90 seconds. Stir in the chicken and any juice from the plate.
  5. Dust on the remaining flour from the bowl, and stir to combine. Add broth and stir until the flour is incorporated. Increase heat to high and bring to a simmer stirring often. Add milk, half and half, Dijon and thyme and simmer until the chicken is cooked through and the sauce is thick, about 4 minutes. Remove from heat and add 1 cup Parmesan. Stir until the sauce is smooth. Add pasta and broccoli, and stir until combined. Serve topped with additional Parmesan.


Nutrition

  • Serving Size: 1 cup
  • Calories: 300
  • Sugar: 3 g
  • Sodium: 550 mg
  • Fat: 9 g
  • Saturated Fat: 4 g
  • Trans Fat: 0 g
  • Carbohydrates: 30 g
  • Fiber: 5 g
  • Protein: 29 g
  • Cholesterol: 56 mg

Keywords: healthy chicken alfredo

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