Main Dishes

Guiltless Chicken Alfredo with Broccoli

May 29, 2015

Guiltless Chicken Alfredo with Broccoli is a tasty and healthy dinner recipe that uses a lighter version of the classic sauce.

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

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 Fat 9g 45%

Polysaturated Fat 1g 8%

Monosaturated Fat 7g 45%

Cholesterol 58mg 19%

Sodium 816mg 34%

Potassium 310mg 8%

Protein 20g 41%

% DAILY VALUE^*

Total Carbohydrate

Fiber 2g 9%

Sugar 2g 5%

Vitamin A 813IU 16%

Vitamin B6 0.24mg 12%

Vitamin C 13mg 23%

Calcium 449mg 44%

Iron 1mg 8%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Nutritions

Calories
44

Sodium
811mg
33% DV

Fat
1g
2% DV

Protein
2g
4% DV

Carbs
5g
1% DV

Fiber
0.7g
2% DV

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Fat

Saturated Fat 1.0g 5%

Polysaturated Fat 0.07g 0%

Monosaturated Fat 0.48g 3%

Cholesterol 5mg 1%

Sodium 811mg 33%

Potassium 132mg 3%

Protein 2g 4%

% DAILY VALUE^*

Total Carbohydrate

Fiber 0.7g 2%

Sugar 2g 4%

Vitamin A 56IU 1%

Vitamin B6 0.1mg 5%

Vitamin C 0.8mg 1%

Calcium 62mg 6%

Iron 0.3mg 1%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Delicious smoked turkey wings ready in just 2 hours. Turkey wings and legs smoked to perfection with honey hickory rub Bonus Tips READ MORE..

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Guiltless Chicken Alfredo with Broccoli