Roy’s Light Chicken & Pasta in Broccoli Sauce

4 servings 7 Better Balance Bites/Blue Points

Calories 419 Fat 5.7g Sat. Fat 1.8g Protein 37.3g Carbs 56.7g Fiber 7.3g Sugars 3.8g

Ingredients

· Cooking spray

· 1 lb boneless skinless chicken breast, cut into bite-sized pieces

· 1/2 tsp garlic powder

· 1/2 tsp onion powder

· 1/2 tsp paprika

· 1/2 tsp salt

· 1/4 tsp black pepper

· 5 cups broccoli florets, cut into small pieces (about 1 lb.)

· 8 oz pasta

· 1 Tbsp minced garlic (about 3 cloves)

· 1/2 cup grated parmesan cheese

Directions

1. Set a large pot of salted water over high heat. Coat a large nonstick skillet with cooking spray and set over medium-high heat.

2. Toss the bite-sized chicken breast with the garlic powder, onion powder, paprika, salt, and pepper. Add to the hot skillet and let sit about 2 minutes to get the chicken browned. Flip the chicken and allow to sit another minute or two before stirring to cook through, about 6 minutes total. Remove the cooked chicken to a bowl or plate. Return the skillet to the stovetop and reduce the heat to medium.

3. Meanwhile, add the florets to the boiling salted water and cook for 5 minutes. Using a slotted spoon, remove the florets from the water and add them into the heated skillet with 1/2 cup of the cooking water. (DO NOT GET RID OF THE COOKING WATER!) Simmer the broccoli on medium heat until soft, about 8-10 minutes, then mash the florets with a fork to make the broccoli sauce.

4. While the broccoli simmers, cook the pasta in the water you cooked the broccoli in, cooking it about 1 minute less than package directions suggest. Reserve about 2 cups of the pasta water before draining the pasta.

5. After mashing the broccoli into a paste, add the garlic, parmesan cheese, and 1 cup of the reserved pasta water to the broccoli sauce. Once combined, add in the pasta and cook for a minute or two, stirring it into the sauce.

6. Turn off the heat and add the cooked chicken. Toss to combine, adding more reserved pasta water if necessary to thin the sauce.

Notes

· You can reserve some cooked florets for garnishing the dish.