Light, Low-Fat Chicken Broccoli Alfredo

Name: Light, Low-Fat Chicken Broccoli Alfredo Recipe
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 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.)

(4)

Minutes to Prepare: 5
Minutes to Cook: 20

Number of Servings: 7

Ingredients

1.5 tsp olive oil1 TBSP whole wheat flour1tsp chopped garlic2.5 C skim milk2 oz fat free cream cheese2 C frozen broccolidash of saltdash of nutmegdash of garlic salt.5 C Kraft 2% Italian Cheese Blend2 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.

Servings Per Recipe: 7

Nutritional Info 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

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Member Reviews

AMYLOVESTZU
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
ACLARE
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
YVONNE.GUEST
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
MARYP78572
very good receipe i tried w/spinach as opposed to broccoli - 3/26/09