Light Low Fat Chicken Broccoli Alfredo Recipes
LIGHT CHICKEN BROCCOLI ALFREDO SOUP (LOWER FAT)
When I ran across Chef #55221's recipe for Recipe #155375, I thought it sounded like something my family would love. Being on a "lower fat" diet, there was no way I could make it as written though. I was really pleased with how well the recipe modified to meet my dietary needs. It was still rich and delicious, and everyone loved it. Here is my lightened up version.
Provided by Marg CaymanDesigns
Categories Cheese
Time 35m
Yield 8-10 serving(s)
Number Of Ingredients 15
Steps:
- In a heavy stockpot over medium heat, sauté onion and garlic in olive oil for 2-3 minutes. Add light butter and 1/4 cup flour and cook, stirring, for another 2-3 minutes until bubbly. Add remaining 1/2 cup of flour to a small amount of chicken broth and stir to remove lumps. Gradually whisk in flour and broth combo, plus remaining chicken broth and half & half; cook, stirring frequently, until thickened.
- Meanwhile, steam broccoli (I use the steamer bag in the microwave) or cook broccoli in a separate pan with 2 cups of water just until form and not soft. Remove from heat and do not drain cooking water from broccoli.
- Add Parmesan cheese topping to soup-base in stockpot; cook over low heat, stirring, just until cheese is melted; add steamed broccoli and 2 cups of water (or cooked broccoli along with its cooking water), chicken, seasonings, and bow tie pasta to the stockpot; heat through.
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- To make the sauce: Bring a medium pot of salted water to a boil. Add the cauliflower and simmer for 20-25 minutes until the cauliflower is very tender. In a saute pan, add the olive oil and onions. Saute over medium heat for about 7 minutes until tender. Add the garlic and cook for 1 minute. Add the evaporated milk and cook for 2 minutes. Add the cauliflower, onion mixture, Parmesan cheese, chicken broth, salt, and pepper to a blender. Blend until creamy and smooth.
- Bring a medium pot of salted water to a boil. Quickly parboil the broccoli for 1-2 minute and remove.
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- Cook pasta al dente according to package directions. Add the broccoli florets to the pasta during the last minute of cooking. Turn off heat and drain pasta.
- While the pasta is cooking, Heat a large pan on medium heat. Add the olive oil to pan. Season chicken breasts with salt and pepper and add to the pan. Cook chicken breasts for 5-6 minutes per side or until cooked through. Remove from pan, cool for 5 minutes then slice or dice.
- To the same pan, add the minced garlic and 1 tablespoon olive or butter. Sautee for 30 seconds to 1 minute or until light golden, be careful not to burn garlic. Whisk in flour until lightly browned, about 1 minute. Gradually whisk in chicken stock and milk, whisking constantly, until incorporated. Bring the mixture to a simmer. Turn off heat and stir in Parmesan cheese, salt and pepper.
- Add cooked drained pasta and broccoli to the sauce. Top with cooked (diced or sliced) chicken breasts. Toss to combine or serve chicken on top. Top with more parmesan cheese or parsley, if desired. Enjoy!
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