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Sunday, October 25, 2009

Spaghetti Alfredo with Broccoli


I had a request from one of my followers to make something with pasta, broccoli,  white sauce and something that can be eaten with or without chicken.  Erynne is her name and I am happy to say it turned out pretty well.  So here it is...




Ingredients.


Salt and pepper chicken on both sides.  Add 1 tablespoon olive oil to an oven proof skillet. Heat oil until hot but not smoking,  add breast to pan and brown on both sides.



After you have browned the chicken put into a pre-heated oven set at 375 degrees and continue cooking for 15 minutes or until done.



Remove chicken and set aside to cool.  Then chop.


Start making the  Alfredo sauce by adding 2 tablespoons flour to 1/2 cup of vegetable broth.  Stir until flour is well blended.  Put into sauce pan and heat over medium low heat until the roux looks like this.




Remove from heat for a minute to add 3/4 cup of milk very slowly until throughly blended without lumps.  Return to heat and cook for approximately 10 minutes until thickened.



Add 1 tablespoon of cream cheese and whisk until dissolved.



Add 3/4 cup of Parmesano Reggiano until melted.




Chop broccoli into flowerets.



Add flowerets to hot water and cook for 1 minute (al dente).



Add broccoli to ice water to stop cooking.  Drain and set aside.

Cook pasta according to the directions on the package.  When pasta is done drain pasta reserving 1/2 cup of pasta water.



Add spaghetti to a large skillet with 1/2 cup of pasta water.  Add sauce, chicken and broccoli to skillet stirring to incorporate all ingredients together and heat thoroughly.





Serve with a sprinkle of Parmesan cheese over the top.

Happy Eating!



Erynne’s Alfredo Spaghetti with Broccoli and Chicken

2 Boneless, skinless chicken breasts
1 Tablespoon olive oil
1 lb box of spaghetti
½ teaspoon salt
¼ teaspoon black pepper
½ lb broccoli cut into flowerets

2 Tablespoon flour
½ cup Vegetable broth
¾ cup Non-fat milk
½ teaspoon salt
1/8 teaspoon garlic powder
1/8 teaspoon  white pepper
1 Tablespoon 1/3 less fat cream cheese
¾ cup Parmesano Reggiano

Chicken:
Pre-heat oven to 375 degrees.  Salt and pepper both sides of chicken breast.  Heat oil in an oven- proof skillet until hot but not smoking.  Add chicken breast and brown on each side.  Transfer skillet to oven and cook for 15 minutes or until chicken is cook thoroughly.  Remove and set aside to cool.  Then chop.

Sauce:
Begin making your Alfredo sauce by adding flour to vegetable broth in a saucepan and stir until flour is incorporated.  Cook over medium low heat until thickened.  Remove from heat and slowly add milk while whisking to remove any lumps.  Once the milk is added return to heat for approximately 10 minutes.   Add cream cheese and whisk until dissolved.  Now add Parmesan cheese and melt into the sauce.

Broccoli:
Take broccoli flowerets and put into hot pasta water and cook for 1 minute (al dente).  Remove broccoli from hot water and plunge into ice water (to stop the cooking process).  Drain and keep aside.

Pasta:
Add water to stockpot and heat to a boil.  Add 1 tablespoon of salt to the water along with 1 tablespoon of olive oil to flavor the pasta.  Cook pasta according to the directions on the package.

When pasta is finished cooking, drain pasta and add pasta to a large skillet over low heat with 1/2 cup of pasta water.  Add sauce, chicken and broccoli to skillet stirring to incorporate all ingredients together and heat thoroughly. 

Serve with a sprinkle of Parmesan cheese over the top.

Note:  The Alfredo sauce is very low fat and healthier than the traditional version.

Happy Eating Erynne!




2 comments:

Erynne said...

Yay!!!! I am so ready to cook this! Thank you so much, Mary!!!

Brin said...

If you have time I'd love to see a recipe for something with Eggplant - I can never find a really good tasty recipe. I leave it in your capable hands!

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