,%20only%20this%20time%20I%20tried%20a%20different%20meat%20and%20veggie,%20and%20tweaked%20the%20flavors%20a%20bit.%20It%E2%80%99s%20still%20low%20calorie%20and%20low%20fat%20and%20a%20nice%20casual%20family%20dinner.%20%20As%20a%20saucy%20one%20dish%20meal%20it%E2%80%99s%20a%20comfort%20food%20unto%20its%20own%20yet%20one%20far%20less%20diet-damaging%20than%20typical%20Alfredo%20dishes.%20%20A%20good%20recipe%20to%20use%20up%20leftover%20rotisserie%20chicken%20or%20roast%20turkey.%0D%0A){kind=small}
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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Creamy Broccoli, Chicken and Pasta
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. Ingredients
- 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
Directions
- 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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Happen to have these ingredients on hand to make this casserole this weekend.
Thanks,
Myra
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