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?
- Portion size 4 servings
- 2 boneless skinless chicken breasts
- 1 tablespoon vegetable oil
- 3 onions sliced
- 2 carrots sliced
- 1 teaspoon dried thyme
- 2 tablespoons all-purpose flour
- 1/2 teaspoon each salt and pepper
- 1 cup chicken stock
- 1 cup 2% evaporated milk
- 4 cups penne rigate pasta
- 4 cups broccoli florets (about 1 bunch)
- 2 tablespoons finely grated Asiago
- 2 tablespoons finely grated Parmesan cheese
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.
Nutritional facts <b>Per serving:</b> about
- Sodium 990 mg
- Protein 36 g
- Calories 573.0
- Total fat 9 g
- Cholesterol 47 mg
- Saturated fat 2 g
- Total carbohydrate 87 g
- Iron 26.0
- Folate 75.0
- Calcium 25.0
- Vitamin A 126.0
- Vitamin C 77.0