Ingredients
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1 pound boneless, skinless chicken breast, trimmed and cubed (1/2-inch)
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1 teaspoon dried parsley
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1/2 teaspoon garlic powder
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1/2 teaspoon onion powder
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1/4 teaspoon kosher salt
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1/4 teaspoon ground pepper
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1 tablespoon extra-virgin olive oil
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1 3/4 cups nonfat milk, divided
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1 1/2 cups unsalted chicken broth
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6 ounces whole-wheat penne pasta (1 1/2 cups)
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1 1/2 cups bite-size broccoli florets
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2 tablespoons all-purpose flour
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1 1/4 cups shredded reduced-fat sharp Cheddar cheese, divided
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1/4 cup mild Buffalo sauce, preferably with no added sugar
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Chopped fresh parsley for garnish (optional)
Directions
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Toss chicken with dried parsley, garlic powder, onion powder, salt and pepper in a medium bowl until evenly coated.
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Heat oil in a large skillet over medium-high heat. Add the chicken in a single layer; cook, stirring occasionally, until golden, about 5 minutes. Add 1 1/2 cups milk and broth; bring to a simmer. Add pasta and cook, stirring occasionally, until just tender (checking timing on your pasta package), adding broccoli during the last 3 minutes of cooking time.
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Meanwhile, whisk flour and the remaining 1/4 cup milk in a small bowl. When the pasta is tender, stir in the flour mixture. Cook, stirring occasionally, until thickened. Remove from heat.
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Add 1 cup cheese and Buffalo sauce; stir until the cheese is melted. Sprinkle with the remaining 1/4 cup cheese. Garnish with parsley, if desired.
Nutrition Information
Serving Size: 1 cup
Calories 465, Fat 14g, Saturated Fat 5g, Cholesterol 105mg, Carbohydrates 39g, Total sugars 12g, Added sugars 0g, Protein 44g, Fiber 1g, Sodium 684mg, Potassium 827mg
EatingWell.com, November 2023