spaghette pasta with, chicken, and broccoli in a creamy parmesan white sauce 417@2 1/2 cups

spaghette pasta with, chicken, and broccoli in a creamy parmesan white sauce 417@2 1/2 cups
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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 416.7
  • Total Fat: 11.4 g
  • Cholesterol: 38.4 mg
  • Sodium: 447.2 mg
  • Total Carbs: 50.9 g
  • Dietary Fiber: 7.7 g
  • Protein: 27.4 g

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Number of Servings: 6

Ingredients



    Whole Wheat Spaghetti, cooked (pasta), 6 cup
    Milk - Skim (Non Fat), 2 cup
    Breakstone Fat Free Sour Cream, 8 tbsp
    Parmesan Cheese, grated, 1 cup
    *Flour, white, .12 cup
    *1 cup onion chopped, .5 serving
    Green Peppers (bell peppers), 0.25 cup, chopped
    *Tyson boneless, skinless chicken breast, 8 oz
    broccoli florets, frozen, great value, 3 cup
    GARLIC salt and pepper to taste
    Parkay, Original Spread Margarine, 1 Tbsp, 3 serving

Directions

wash, cut (bite size) chicken breast, in boiling water add chicken pieces and broccoli, add salt, pepper, garlic powder about 1 teaspoon. dice onions and bell peppers very tiny, and saute in 3 tablespoons parkay org... ONCE chicken and broccoli have tender well, take out of water using slotted spoons, doesn't need to strain or drain, ok if damp, save the boiling water in same pot and in the saved water from boiling chicken and broccoli, add spaghetti pasta to the water and boil until tendered, make sure pasta is cooked before finishing the sauce then.. Back to the onions add 2 tablespoons flour (plain) whisk around when no more flour shows add milk, whisk well it should start getting a little thicker, add Parmesan cheese whisk more it should be alot thicker, now after it boils stir in the sour cream, turn off fire, do NOT boil again after you put sour cream in, now add lots of garlic, some salt and pepper to taste. now add the chicken and broccoli, stir well, now add the pasta straight from the boiling water is ok, stir well. makes 6 evenly 2 to 2 1/2 cups as serving... calories 417 for 2 1/2 cups.

Serving Size: divide into 6 even portions about 2 cups each 1/2

Number of Servings: 6

Recipe submitted by SparkPeople user FAYEGLORY.

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