Robin's Chicken Vegetable Alfredo
- Number of Servings: 1
Ingredients
3 cups 1% milk3 tbsp flour3 tbsp butter1 tsp salt1 tsp dried parsley1 tsp onion powder1/4 tsp cayenne pepper1/4 tsp white pepper1/2 tsp garlic powder1 tsp red pepper flakes2 tbsp Cajun spice1 cup light grated Parmesan2 cups finely chopped baby spinach1/2 cup chopped zucchini1/2 cup slice white mushroom1/2 cup chopped red pepper1 cup broccoli florets (no stems)1 large chicken breast (poached) about a pound
First, set a medium 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 15 mins to cook. (Keep an eye on it because it will turn rubbery if over-poached.) 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 mins 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
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
Nutritional Info Amount Per Serving
- Calories: 228.2
- Total Fat: 6.5 g
- Cholesterol: 52.1 mg
- Sodium: 621.4 mg
- Total Carbs: 11.9 g
- Dietary Fiber: 1.2 g
- Protein: 23.6 g
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