- Servings Per Recipe: 7
- Amount Per Serving
- Calories: 146.9
- Total Fat: 4.9 g
- Cholesterol: 38.9 mg
- Sodium: 471.1 mg
- Total Carbs: 7.9 g
- Dietary Fiber: 0.8 g
- Protein: 16.9 g
Light, Low-Fat Chicken Broccoli AlfredoSubmitted by: KKS5369
IntroductionDelicious, low in fat, high in protein and calcium. Delicious, low in fat, high in protein and calcium.
1.5 tsp olive oil
1 TBSP whole wheat flour
1tsp chopped garlic
2.5 C skim milk
2 oz fat free cream cheese
2 C frozen broccoli
dash of salt
dash of nutmeg
dash of garlic salt
.5 C Kraft 2% Italian Cheese Blend
2 packages Tyson fajita chicken strips (6 oz each)
Optional: 1 tsp Xanthan Gum Powder (Thickens sauce without adding calories. Substitute 2 tsp Xanthan Gum for the flour and olive oil to decrease calories and fat in this recipe.)
2. Gradually stir in milk, whisking to combine with flour paste. Heat until all lumps are gone.
3. Add Italian cheese and fat free cream cheese. Stir constantly and heat until cheese is completely melted. Add a dash of salt, nutmeg and garlic salt to taste. To make the sauce really smooth, blend with an immersible hand mixer.
4. Heat chicken strips and broccoli in microwave, then add to sauce. Stir to combine.
5. Serve over whole wheat pasta (not included in nutritional information.) Add a dash of parmesan cheese and/or pesto sauce for added flavor.
Number of Servings: 7
Recipe submitted by SparkPeople user KKS5369.