Light, Low-Fat Chicken Broccoli Alfredo

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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

Introduction

Delicious, low in fat, high in protein and calcium. Delicious, low in fat, high in protein and calcium.

Minutes to Prepare: 5

Minutes to Cook: 20

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.