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Ziti with Chicken and Broccoli in a Creamy Sauce

Ingredients

4 cloves garlic, minced
1 teaspoon olive oil
8 ounces chicken tenders, cut into bite size pieces
8 ounces ziti
2 pounds broccoli florets, washed
3/4 cup chicken broth
1 tablespoon flour
1/2 cup low-fat evaporated milk
1/2 cup grated parmesan cheese

Instructions

In a nonstick fry pan, sauté garlic in oil for 2 minutes. Add chicken and sauté for 2 to 3 minutes or until chicken is brown. Add 1/4 cup broth to pan. Cover and simmer chicken on low heat for 2 to 3 minutes, until chicken is tender and thoroughly cooked. Set aside. In large pot, cook ziti for 6 minutes in 4 cups of boiling water. Add broccoli and continue cooking for 4 minutes. Drain in colander. Spoon pasta and broccoli back into large pot. With a slotted spoon, remove chicken pieces from fry pan and add to pasta. Over low heat, add flour to fry pan. Using a wire whisk, blend flour into liquid. Slowly add milk and remaining broth, stirring constantly to avoid lumps. Heat until bubbly and thickened. Remove pan from heat and stir in parmesan cheese to blend. Pour sauce over pasta mixture and toss until thoroughly coated.

Makes about 10 cups.

 


Copyright 2002 Joan Salge Blake, MS, RD, LDN.

Nutrition Information Per 1 Cup Serving

 

Calories: 180
Fat: 3.5 g
Saturated Fat: 1.5g
Cholesterol: 18 mg
Sodium: 198 mg