Main DishesMay 29, 2015
Calories
323
Sodium
816mg
34% DV
Fat
17g
27% DV
Protein
20g
41% DV
Carbs
17g
6% DV
Fiber
2g
9% DV
Guiltless Chicken Alfredo with Broccoli
77
Guiltless Chicken Alfredo with Broccoli is a tasty and healthy dinner recipe that uses a lighter version of the classic sauce.
6
1 box (14 oz.) whole grain rotini pasta (or any other shape)
1 lb. fresh broccoli florets, chopped into bite-size pieces
2 tbsp. extra virgin olive oil (divided)
1 large, sweet, yellow onion; chopped
4-5 cloves of garlic; minced or pressed (divided)
1 lb. boneless, skinless chicken breasts; chopped into bite-sized pieces
3 tbsp. flour
1 cup reduced-sodium chicken broth
1 cup 1% lowfat milk
3/4 cup parmesan cheese
1 tsp. crushed red pepper flake (more or less or none depending on preference)
sea salt and fresh ground pepper to taste
1 lb. fresh broccoli florets, chopped into bite-size pieces
2 tbsp. extra virgin olive oil (divided)
1 large, sweet, yellow onion; chopped
4-5 cloves of garlic; minced or pressed (divided)
1 lb. boneless, skinless chicken breasts; chopped into bite-sized pieces
3 tbsp. flour
1 cup reduced-sodium chicken broth
1 cup 1% lowfat milk
3/4 cup parmesan cheese
1 tsp. crushed red pepper flake (more or less or none depending on preference)
sea salt and fresh ground pepper to taste
Nutritions
Calories
323
Sodium
816mg
34% DV
Fat
17g
27% DV
Protein
20g
41% DV
Carbs
17g
6% DV
Fiber
2g
9% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat9g45%
Polysaturated Fat1g8%
Monosaturated Fat7g45%
Cholesterol58mg19%
Sodium816mg34%
Potassium310mg8%
Protein20g41%
% DAILY VALUE*
Total Carbohydrate
Fiber2g9%
Sugar2g5%
Vitamin A813IU16%
Vitamin B60.24mg12%
Vitamin C13mg23%
Calcium449mg44%
Iron1mg8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.