Skinny Chicken Broccoli Alfredo - Slender Kitchen
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Skinny Chicken Broccoli Alfredo

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373
Calories 
53g
Carbs 
14g
Fat 
27g
Protein 
9
Weight Watchers® SmartPoints™
(10 PointsPlus®)

Recipes Content

Recipe

Ever since the first time I made skinny alfredo, I’ve been in love. If you came and visited me, you would find it stockpiled in the freezer and it would look like I was deathly afraid of a cauliflower shortage. I just can’t stop eating it. And since it’s one of those recipes that tastes better the next day, I started freezing tubfuls. I eat it on just about anything, and today’s recipe is probably my favorite way to eat it so far. Tossed with some delicious, quick sauteed chicken breast and broccoli. It’s a meal that comes together in minutes.

Prep Time

Skinny Chicken Broccoli Alfredo

16
Prep Time: 
Cook Time: 
Total Time: 

Ingredients

4
  • 2 cups cauliflower florets
  • 1/2 tsp olive oil
  • 1/2 U shallot
  • 1 U clove garlic, minced
  • 2 tbsp. canned nonfat evaporated milk (or whole milk, half and half)
  • 2 tbsp. low sodium chicken broth
  • 1/2 cup Parmesan cheese, grated
  • Salt and pepper
  • 8 oz high fiber pasta
  • 2 tsp olive oil
  • 1 U clove garlic
  • 1/2 lb boneless skinless chicken breast, cut into chunks or strips
  • 4 cups broccoli florets
  • 1.5 tsp. Italian seasoning
  • 1 U Salt and fresh black pepper

Nutritional Facts

Serving Size: 
about 1 cup (1/4 recipe)
Amount Per Serving
Calories 373
Calories from Fat 119
% Daily Value *
Total Fat 14g
20%
Saturated Fat 3g
14%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 38mg
12%
Sodium 305mg
13%
Total Carbohydrate 53g
18%
Dietary Fiber 10g
39%
Sugars 6g
Protein 27g

Directions

  1. To make the sauce: Bring a medium pot of salted water to a boil. Add the cauliflower and simmer for 20-25 minutes until the cauliflower is very tender. In a saute pan, add the olive oil and onions. Saute over medium heat for about 7 minutes until tender. Add the garlic and cook for 1 minute. Add the evaporated milk and cook for 2 minutes. Add the cauliflower, onion mixture, Parmesan cheese, chicken broth, salt, and pepper to a blender. Blend until creamy and smooth.
  2. Bring a medium pot of salted water to a boil. Quickly parboil the broccoli for 1-2 minute and remove. Then add the pasta to the same water and cook according to package directions to to your liking. Drain.
  3. Meanwhile in a saute pan, add the olive oil over medium high heat. Season the chicken with Italian seasoning, salt (if it isn’t in the Italian seasoning), and pepper. Cook until no longer pink, between 5-8 minutes depending on the size.
  4. Add the garlic and broccoli and cook for 1-2 more minutes.
  5. Turn the heat down to low and add the skinny alfredo sauce and pasta. Once everything is warm, serve.
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Notes

Since the sauce takes more preparation and freezes well, I recommend making a a href="/recipe/skinny-alfredo-sauce">full batch of the skinny Alfredo sauce and freezing the rest for leftovers. You need 1/4 cup per serving in this recipe.

† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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