Healthy Chicken and Broccoli Alfredo

I love carbs: pasta, bread, rice, potatoes, corn, oats...the list goes on. If I had to pick a favorite carb, I'd have to go with freshly baked bread, with fresh pasta as a very close second. I seriously don't know how people not only accepted the low-carb fad diet that defined the 90's, but also somehow stuck with it. I might have lasted a few hours before caving. Meat and vegetables all day, every day? No, thank you.

Now, we all know that we need healthy carbohydrates in our every day diet, but good carbohydrates can often be accompanied by rich sauces and other not-so-healthy items. This Healthy Chicken and Broccoli Alfredo allows you to eat carbs and not feel the least bit guilty about it.

This recipe calls for whole wheat pasta (healthy carbohydrate, check!), broccoli, grilled chicken, and an alfredoesque sauce that is made from low fat plain yogurt. The sauce won't be as thick, decadent, or creamy as traditional alfredo sauce (sorry, I'm not a miracle worker), but it is a very good substitute for when you are craving a good carb overload and don't want to get an overload of calories and fat grams. The sauce is easy to make and gives you enough creaminess to round out this flavorful dish. Thank God that low-carb fad is done and over with so we can all actually enjoy a hearty serving or two of this dish without feeling like the dull, unfashionable group. Cheers to that!

Healthy Chicken and Broccoli Alfredo (adapted from Celebrations)
(4-6 servings)

1 lb boneless, skinless chicken strips, grilled and cut into pieces
1 10-ounce bag frozen broccoli pieces, thawed
6 ounces whole wheat pasta
2 Tbsp olive oil
2 tsp minced garlic
2 Tbsp all-purpose flour
1 cup low sodium chicken broth
1 6-ounce container low-fat plain Chobani yogurt
salt and pepper
pinch of nutmeg
optional: 1/2 cup grated Parmesan cheese

Prepare pasta according to package directions; drain and set aside.

In a large skillet, heat olive oil and garlic over medium heat. Saute until garlic is fragrant and starts to turn golden brown. Whisk in all-purpose flour until blended. Let mixture boil for about 2 minutes. Slowly add the chicken broth, whisking into flour mixture. Add the yogurt and whisk mixture until well blended. Season to taste with salt, pepper, and a pinch of nutmeg. Lower heat to low and allow mixture to simmer for about 5 minutes, or until thickened. If adding Parmesan cheese, add that now.

Once mixture is thickened, stir in the chicken pieces, thawed broccoli, and cooked pasta. Serve warm.

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Nutritional Info
Servings Per Recipe: 6
Amount Per Serving:
Calories: 270.4
Total Fat: 8.9 g
Cholesterol: 45.0 mg
Sodium: 158.2 mg
Total Carbs: 26.4 g
Fiber: 4.5 g
Sugars: 1.9 g
Protein: 24.6 g

Pros:
-Delicious, healthy, well-rounded meal
-Great leftovers
-Recipe can easily be halved or doubled to feed less/more people
-Versatile-add shrimp instead of chicken, roast broccoli to give it more flavor, and adjust seasonings based on your preferences

Cons:
-A lot of dishes to clean