By: Marlene Koch
This is a terrific family favorite. The thick and velvety Parmesan cream sauce that adorns this dish mimics rich Alfredo sauce (only without the requisite butter and cream). If you don’t have bowtie pasta on hand, feel free to substitute any pasta.
Makes 6 servings
8 ounces (3 cups dry) low carb rotini (Dreamfield’s for example)
5 cups broccoli florets
1 cup low-fat milk
1-1/2 tablespoons cornstarch
1 cup reduced-sodium chicken broth
1/4 cup light cream cheese
1/2 teaspoon garlic powder
1/4 teaspoon pepper, or more to taste
1/2 cup grated Parmesan cheese
2 cups shredded cooked boneless, skinless chicken breast
1. Cook the pasta according to the package directions while preparing the sauce, and set aside.
2. Place the broccoli in a large microwave safe dish. Add 3 tablespoons of water, cover, and microwave for 4 minutes, or until crisp tender.
3. In a medium saucepan, whisk the milk and cornstarch until smooth. Whisk in the broth and place over low heat. Add the cream cheese, garlic powder, and pepper. Bring to a low simmer and cook until the sauce thickens, about 4 minutes. Whisk in the Parmesan and cook for 1 to 2 more minutes, or until sauce is smooth.
4. Toss the cooked pasta, broccoli, and chicken together in a large serving dish. Pour the sauce on top, and toss gently to combine.
Nutrition Information Per Serving
Carbohydrate 36g (Sugars 5g)
Total Fat 7g (Sat Fat 3.5g)
Food Exchanges: 3 Lean Meat, 2 Starch, 1 Vegetable. 1/2 Fat
Carbohydrate Choices: 2
Weight Watcher Point Comparison: 6