Image by Jason Hedlund
Ingredients:
6 oz pasta (we used penne)
2 tsp grape seed oil
4 cloves garlic, sliced thin
12oz fresh broccoli florets, chopped
1 Tbsp butter
1 medium shallot, minced
3 Tbsp all-purpose flour
1 3/4 cups fat free chicken broth
1 cup 1% milk
12 oz cooked, chopped chicken breast
4 oz shredded sharp cheddar
cooking spray
3 Tbsp shredded Parmesan
2 Tbsp seasoned breadcrumbs (we used Panko breadcrumbs)
Directions:
1. Cook noodles until al dente, or slightly under cooked by 2 minutes, set aside.
2. Grill chicken until juicy.
3. Heat oil in large skillet. Add garlic and cook on medium until golden, about 1 minute. Add the broccoli and a little salt, saute and cover the broccoli for about 3 minutes on medium heat, until the broccoli begins to soften. Set aside.
4. Preheat oven to 375F. Lightly spray a 9x12 casserole dish with cooking spray.
5. In a large pot, heat butter over medium-low heat. When melted, add the shallot and cook until soft, 2-3 minutes. Add the flour and a pinch of salt and stir well cooking an additional 2 minutes on medium-low heat.
6. Slowing whisk in chicken broth until combined over medium heat; whisk well for 30 seconds then add the milk and bring to a boil. Simmer on medium heat, mixing occasionally until it thickens, about 6-7 minutes.
7. Remove from heat and add cheddar and 1 Tbsp of Parmesan cheese. Mix well until cheese melts.
8. Add chicken, broccoli, noodles to sauce. Mix well until evenly coated.
9. Pour into casserole dish and top with Parmesan cheese and breadcrumbs. Spray a little more cooking oil on top and bake for 20 minutes. Enjoy!
Jason and Beth's Rating: 8/10
Nutrition:
340 calories
13g fat (6g saturated)
80mg cholesterol
500mg sodium
22g carbohydrates
5g fiber
3g sugar
33g protein
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