We don’t eat much pasta but occasionally I will make homemade spinach pasta or buy some sprouted whole wheat. Chicken and broccoli alfredoo has always been one of my favorite spaghetti dishes, along with spaghetti and meatballs of course. Although both store bought and restaurant alfredo sauces are horrible for you. This sauce is light but very flavorful, and won’t leave you feeling like you ate a ton a bricks. Its perfectly for when my acid reflux is acting up or I am breastfeeding and cant eat tomatoes, but still want some spaghetti.
Light Alfredo Sauce
1 tsp butter (softened) or olive oil
2 tsp minced garlic
1 cup milk
1 cup chicken broth
1/2 cup cottage cheese or ricotta cheese
2 oz cream cheese
1/4 cup parmesan cheese
2 Tbs flour (or 1 Tbs corn starch)
1/4 tsp garlic salt
1/4 teaspoon pepper
For entire meal:
1 tsp olive oil
2 cloves garlic, minced
1 lb chicken, cut up into pieces
1 head broccoli, steamed until slightly soft
8 oz pasta, cooked according to direction (we use sprouted whole grain or homemade)
Place all ingredients for sauce in a small food processor and pulse until smooth.
Place in a saucepan and heat until it starts to thicken.
While sauce is heating, brown chicken in pan with oil and garlic and cook pasta.
Mix together pasta, cooked chicken, broccoli, and sauce.
Nutritional Information (1 large serving of entire meal; 2 oz pasta, chicken, sauce, and broccoli):
Fat: 18.4 g
Sodium: 669 mg (28%)
Carbohydrates: 45 g
Dietary Fiber: 2 g
Sugars: 4.6 g
Protein: 56 g