Creamy Pasta with Broccoli
This creamy pasta fools you into thinking it's sinfully rich. The evaporated milk is the culprit: it is much lower in fat than cream. Plus, it has 80 per cent more calcium than regular milk. Chicken provides protein in combination with pasta, a carbohydrate. Did we mention that it tastes good, too?
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 573 |
| pro | 36 g |
| total fat | 9 g |
| sat. fat | 2 g |
| carb | 87 g |
| fibre | 7 g |
| chol | 47 mg |
| sodium | 990 mg |
| % RDI: | - |
| calcium | 25% |
| iron | 26% |
| vit A | 126% |
| vit C | 77% |
| folate | 75% |
Suggested Recipes
-
2 boneless skinless chicken breasts
1 tbsp (15 mL) vegetable oil
3 onions, sliced
2 large carrots, sliced
1 tsp (5 mL) dried thyme
2 tbsp (25 mL) all-purpose flour
1/2 tsp (2 mL) each salt and pepper
1 cup (250 mL) chicken stock
1 cup (250 mL) 2% evaporated milk
4 cups (1 L) penne rigate pasta
4 cups (1 L) broccoli florets (about 1 bunch)
2 tbsp (25 mL) finely grated asiago or parmesan cheese
Preparation:
Cut chicken crosswise into thin strips. In large skillet, heat oil over medium-high heat; cook chicken, stirring, for about 5 minutes or until golden and no longer pink inside. Transfer to plate; keep warm.
Add onions, carrots and thyme to pan; cook over medium heat, stirring occasionally, for about 10 minutes or until onions are softened.
Sprinkle with flour, salt and pepper; cook, stirring, for 1 minute. Gradually whisk in stock and evaporated milk; boil for 2 minutes or until thickened. Return chicken to pan, stirring to combine.
Meanwhile, in large pot of boiling salted water, cook pasta for 6 minutes. Add broccoli; cook for 2 to 3 minutes or until pasta is tender but firm and broccoli is tender-crisp. Drain and return to pot. Add chicken mixture and toss to coat. Serve sprinkled with cheese.
Tags:
Main Course; Vegetables; Pasta/Noodles; Poultry-Chicken; Cheese/Other Dairy; Skillet; Boil/Simmer;
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