Creamy Pasta with Broccoli

Author: Canadian Living

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

Ingredients

  • 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

Method

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

%RDI

  • Iron 26.0
  • Fibre 0.0
  • Folate 75.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 25.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 126.0
  • Vitamin C 77.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Creamy Pasta with Broccoli

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