Tuesday, July 10, 2012

chicken and cauliflower alfredo

you will need: grill tongs, baking sheet, cutting board, sharp knife, stock pot, saute pan, whisk, measuring cups
yields 6-8 servings

3 boneless, skinless chicken breasts
2 cups cauliflower florets
1/2 box whole wheat linguini
1/2 cup fat-free, low sodium chicken broth
1/4 cup skim milk
2 tablespoons extra virgin olive oil
2 teaspoons minced garlic
2 tablespoons flour
1 cup freshly shredded parmesan cheese
1 cup plain greek yogurt (i like fage 0%)
nutmeg
pepper

grill chicken breasts. while chicken is cooking, place cauliflower on baking sheet with 1 tablespoon olive oil. coat cauliflower and broil for 5-10 minutes or until browned and crispy.  remove and set aside.

when chicken is done, remove from grill and allow to cool. place pasta in boiling water and cook according to package directions.

heat remaining olive oil over medium-low heat. saute garlic 1-2 minutes.

whisk in flour until smooth, about 2 minutes. gradually whisk in the chicken broth. add greek yogurt, milk, pepper and nutmeg and bring to a low boil, stirring constantly.

lower heat to simmer until the mixture thickens, about 3 minutes.

stir in parmesan.

drain cooked pasta, reserving 1/2 cup water. add water to sauce. cut chicken into cubes.

add chicken, cauliflower and pasta to the sauce mixture and toss to combine. can continue to cook down if too thin; if mixture too thick, add chicken broth to desired consistency. serve with more parmesan, if desired.

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