Chicken Broccoli Alfredo with a Healthy(ish) Twist

While the husband was busy mowing and doing homework and TCB, I decided I’d make supper, something that he usually does.

I found a recipe on Pinterest for Skinny Chicken Broccoli Alfredo.  But since I’m kind of a purist, and though this was made with a basic rue (equal amounts of fat and flour as a thickener) I decided I would add some cream and a few touches of the original afterall.

INGREDIENTS

1 lb of fettucini

2 – 3 boneless skinless chicken breasts, cubed and cooked in 2-3 tbsp canola oil (it handles heat better than olive oil for cooking meats.  Here’s a handy chart)

3 cloves of garlic

2 Tbsp olive oil

2 Tbsp flour

1 (14 oz) can of low sodium chicken broth

1/2 C plain yogurt

5-6 fresh mushrooms, sliced

2 C broccoli (asparagus would work well too)

1/4 to 1/2 c heavy cream (depending on your taste)

1/3 to 1/2 cup fresh parmesan cheese (important)

INSTRUCTIONS

*Cube and cook your chicken in about 2-3 tbsp of canola oil

*Cook your pasta according to the directions on the package.  Don’t forget to salt the water slightly.   It would be ideal to start the pasta while the rue mixture is setting up so that it’s done at about the same time as your alfredo.

TIP: place a wooden spoon across the top of the pot to avoid the water boiling over – it’s true!

Tip: To keep your noodles from sticking together, after they’re cooked and you’ve drained the pasta, while in the strainer, rinse with cold water.  

*Steam the broccoli and set aside

*Add 2 tbsp of olive oil to a large saute pan

*Mince or crush garlic and add to the pan, cooking until it’s just a little brown.

*Add your mushrooms if you wish, or if you like them a little less cooked, add them to the rue later.  If you add them now, remove them before you add the flour, and add another 1-2 tbsp of oil.

*Sprinkle the 2 Tbsp of flour over the olive oil and garlic, and whisk them together until they’re smooth.  If it seems dry or lumpy, add a little bit of the chicken broth until it’s smooth.

*Once the rue is smooth, slowly add the rest of the chicken broth, whisk together, and simmer until slightly thickened.

*Once the rue is thickened enough add your yogurt and whisk in.  Whisk regularly while thickening to avoid burning on the bottom of the pan.

Make sure you’re giving your ingredients enough time to come up to temperature before you add the next ingredient.

*When the rue/alfredo mixture is thickened (it should slowly bubble) add the chicken, broccoli, and mushrooms.  Bring up to temperature, stirring frequently.

*Finally add the heavy cream and parmesan cheese and stir.

You can either put the fettucini on the plate and add the alfredo to it, or you can mix the noodles and the alfredo all together in a large pot (usually the pot you cooked the noodles in) which is what I do.

Serve with some fresh parmesan sprinkled over top.

The basic alfredo recipe is this:

1 stick of butter

garlic

1 pint heavy cream

1/2 to 1 c fresh parmesan

heat butter, add garlic (minced or crushed) add heavy cream whisk, add parmesan.  That’s it.  But it’s full of fat.  But it’s so good.

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