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Creamy Pasta With Chicken, Broccoli and Basil - Low Fat Version Recipe

Creamy Pasta With Chicken, Broccoli and Basil - Low Fat Version Recipe

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Creamy Pasta With Chicken, Broccoli and Basil - Low Fat Version

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Ingredients:

Serving

1 lb dry pasta ( i prefer fettucine or spaghetti noodles)
1 tbsp salt
3 cups broccoli florets
1 cup chicken broth
1 cup 2% evaporated milk
2 large garlic cloves, minced
1 1/2 tbsp butter (i use unsalted )
3 tbsp all-purpose flour
1/4 cup parmesan cheese, grated, plus extra for sprinkling
2 cups shredded cooked chicken breasts (i usually add even more)
1/2 cup drained petite diced tomato
1/4 cup chopped fresh basil
1/2 tsp hot red pepper flakes (or to taste)

Directions:

Bring about 2 quarts of water to a boil - add a tablespoon of salt to the boiling water.
Add pasta and use the cooking time given on the package to cook your pasta al dente. Stir frequently at first to prevent pasta from sticking.
Add the broccoli to the boiling pasta water during the last 5 minutes of cooking.
Meanwhile, microwave broth, milk and garlic in a microwave-safe bowl until steamy hot (approx. 3 to 4 minutes). Then let it stand for a few minutes.
Put butter in a saucepan over low heat.
After butter melts, whisk in flour, then hot milk mixture. Whisk constantly over medium-low to medium heat until sauce thickens. This should take about 1 to 2 minutes. You judge as to when the sauce thickens up.
Stir in parmesan, cooked chicken, tomatoes, basil and red pepper flakes.
Salt and pepper to taste and let simmer for about 5 minutes to blend flavors.
Drain pasta and broccoli, *reserving 1 cup pasta cooking liquid* and return to pasta pot.
Pour cream sauce over pasta, adding enough reserved cooking liquid to moisten.
Toss and serve immediately with a light sprinkling of parmesan.
Enjoy!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	610.62 Kcal (2557 kJ)
Calories from fat	177.03 Kcal
		% Daily Value*
Total Fat	19.67g	30%
Cholesterol	59.52mg	20%
Sodium	1841.07mg	77%
Potassium	720.52mg	15%
Total Carbs	85.42g	28%
Sugars	1.39g	6%
Dietary Fiber	10.04g	40%
Protein	25.16g	50%
Vitamin C	46.1mg	77%
Iron	2.2mg	12%
Calcium	229.5mg	23%

Amount Per 100 g
Calories	190.97 Kcal (800 kJ)
Calories from fat	55.36 Kcal
		% Daily Value*
Total Fat	6.15g	30%
Cholesterol	18.61mg	20%
Sodium	575.79mg	77%
Potassium	225.34mg	15%
Total Carbs	26.71g	28%
Sugars	0.43g	6%
Dietary Fiber	3.14g	40%
Protein	7.87g	50%
Vitamin C	14.4mg	77%
Iron	0.7mg	12%
Calcium	71.8mg	23%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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