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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 221.5
  • Total Fat: 5.6 g
  • Cholesterol: 49.6 mg
  • Sodium: 621.7 mg
  • Total Carbs: 12.0 g
  • Dietary Fiber: 1.2 g
  • Protein: 23.8 g

View full nutritional breakdown of Robin's Chicken Vegetable Alfredo calories by ingredient
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Robin's Chicken Vegetable Alfredo


Robin's Chicken Vegetable Alfredo

Introduction

Delicious....and still healthy! This dish is full of vegetables and with the chicken breast, this sauce is thick and hearty enough to be a meal in itself. I suggest pouring it over cooked spaghetti squash or whole wheat noodles. Delicious....and still healthy! This dish is full of vegetables and with the chicken breast, this sauce is thick and hearty enough to be a meal in itself. I suggest pouring it over cooked spaghetti squash or whole wheat noodles.
Number of Servings: 6

Ingredients

    3 cups 1% milk
    3 tbsp flour
    3 tbsp butter
    1 tsp salt
    1 tsp dried parsley
    1 tsp onion powder
    1/2 tsp cayenne pepper
    1/2 tsp white pepper
    1/2 tsp garlic powder
    1 tsp red pepper flakes
    1/2 tsp Cajun spice
    1 cup light grated Parmesan
    2 cups finely chopped baby spinach
    1/2 cup chopped zucchini
    1/2 cup slice white mushroom
    1/2 cup chopped red pepper
    1 cup broccoli florets (no stems)
    1 large chicken breast (poached) about a pound


Directions

First, set a medium sized pot of water to boil. In the mean time, prepare and chop all vegetables. Mince the spinach and set it aside by itself. Add chicken breast to the boiling water to poach the meat. This should take roughly 25 minutes to cook. While the chicken is cooking, in a large non-stick skillet, add a little oil and saute the broccoli on medium heat with a cover over the skillet. After roughly 5 minutes, add all the remaining chopped vegetables and remove the cover. While the chicken and vegetables are cooking, in a separate pot, heat butter and flour together and stir well before adding milk to make the sauce. Continue to stir the white sauce until it starts to foam and thicken. Now you can start adding spices, and spinach. When your vegetables have lost some of their crispness, add to sauce along with the cheese. Lastly, chop the cooked chicken into bite sized pieces, add it to the sauce and simmer for a few more minutes to allow the flavors to blend.
This sauce can be served over noodles or cooked spaghetti squash. Note: Spaghetti squash takes 1 hour to cook in the oven so start the squash before the sauce if you plan on serving the Alfredo on the squash.

Serving Size: Makes (6) 1-cup servings of sauce

Number of Servings: 6

Recipe submitted by SparkPeople user ROBINALICE1.






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