Creamy Garlic Herb Chicken & Broccoli with Legume-Based Pasta
This dish swaps out traditional Alfredo sauce for a lighter, creamy sauce made with low-fat Greek yogurt and Parmesan cheese, and uses legume-based pasta for a lower glycemic impact.
Ingredients
Method
- Cook the Pasta: Bring a large pot of water to a boil. Add the legume-based pasta and cook according to package directions until al dente. Drain well and set aside.
- Cook the Chicken & Broccoli: While the pasta cooks, heat the olive oil in a large skillet over medium-high heat. Add the chicken pieces and cook until browned and cooked through, about 5-7 minutes14. Remove chicken from the skillet and set aside.
- Add the broccoli florets to the same skillet, adding a tablespoon or two of water if needed, and sauté for 5-7 minutes until tender-crisp. Add the minced garlic during the last minute of cooking15.
- Make the Creamy Sauce: In a small bowl, whisk together the low-fat Greek yogurt, grated Parmesan cheese, low-fat milk, and Italian herbs.
- Combine: Return the cooked chicken to the skillet with the broccoli. Pour the creamy sauce over the chicken and broccoli, stirring to coat evenly. Cook for 1-2 minutes, stirring constantly, until the sauce is heated through and slightly thickened. Do not boil.
- Add the cooked and drained legume-based pasta to the skillet with the chicken and sauce. Toss gently to combine all ingredients.
- Season with a pinch of salt and black pepper to taste, keeping sodium intake in mind.
- Serve immediately, garnished with fresh parsley if desired.
Notes
This meal is rich in lean protein, fiber, and beneficial nutrients, making it a great option for individuals managing diabetes.
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