A pantry-adapted take on Lighter Chicken and Broccoli Alfredo — uses White Rice instead of Whole Wheat Penne. Nutrition is approximate.
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Cook the White Rice in a large pot of boiling salted water according to package instructions. Add the broccoli florets during the last 3 minutes of boiling. Drain and set aside.
While pasta cooks, heat olive oil in a large skillet over medium-high heat. Season cubed chicken breast with salt and pepper, then cook until golden and cooked through (about 6-8 minutes). Remove chicken from skillet and set aside.
Turn heat down to medium. Add minced garlic to the same skillet and cook for 1 minute until fragrant.
Sprinkle flour over the garlic, stirring constantly for 1 minute to cook out the raw flour taste.
Slowly whisk in the milk to avoid lumps. Bring to a simmer, stirring constantly, until the sauce thickens (about 3-4 minutes).
Stir in the Parmesan cheese until melted and smooth.
Add the cooked pasta, broccoli, and chicken back into the skillet. Toss to coat everything evenly in the sauce and serve hot.
Estimated, per serving
420kcal
Calories
38g
Protein
48g
Carbs
10g
Fat
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