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Nutritional Info
  • 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

View full nutritional breakdown of Light, Low-Fat Chicken Broccoli Alfredo calories by ingredient
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Light, Low-Fat Chicken Broccoli Alfredo

Submitted by: KKS5369

Introduction

Delicious, low in fat, high in protein and calcium. Delicious, low in fat, high in protein and calcium.
Number of Servings: 7

Ingredients

    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.)

Directions

1. Place flour, olive oil and garlic in saucepan over medium heat. Stir until a thick paste forms.


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.


Serves 6-8.

Number of Servings: 7

Recipe submitted by SparkPeople user KKS5369.






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Member Ratings For This Recipe


  • Incredible!
    1 of 2 people found this review helpful
    It's my daughter night to cook and she loves chicken
    alfredo and this sound yumm and easy enough for her to do with some help.. thanks - 3/24/09

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  • VERY YUMMY! I increased the cream cheese to 3 ounces, and added a little corn starch to thicken a bit more. Even my 3 yo daughter loved it! - 1/12/10

    Was this review helpful?   yes  No
  • My husband LOVES alfredo and is sad that I normally won't have it in the house because it's so unhealthy. This recipe single handedly gave him back his alfredo. He ate like 4 bowls and I liked it too. Thank you.

    - 3/26/09

    Was this review helpful?   yes  No
  • very good receipe i tried w/spinach as opposed to broccoli - 3/26/09

    Was this review helpful?   yes  No