WW Chicken and Broccoli Alfredo

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WW Chicken and Broccoli Alfredo bake is a lighter version of the traditional pasta bake. It combines the white Alfredo sauce and mixes it with a low-calorie version of the sauce, fresh broccoli, and lean chicken breast. This variety also reduces the quantity of heavy cream and butter, but it retains the richness of reduced-fat cheese and skim milk. The food is rich, but without adding weight, which is the best thing about it in the eyes of the followers of the Weight Watchers program. The baked Alfredo is substantial enough as a family meal, but it is a fast one. The broccoli provides the color and nutrients, and the chicken keeps you full. Baked in tossed whole wheat pasta and topped with a golden crust of cheese, WW Chicken and Broccoli Baked Alfredo demonstrates that healthy comfort food does exist and is not only possible but also tasty.

STATS

  • Diet: Weight Watchers, Low-fat, High-protein
  • Course: Main Dish
  • Prep Time: 15 minutes
  • Cuisine: Italian-inspired, American
  • Cook Time: 30 minutes
  • Serving Size: 1 cup
  • Yield: 6 servings
  • Total Time: 45 minutes
  • Difficulty: Easy Cooking
  • Method: Baking, stovetop

EQUIPMENT

  • Large pot
  • Cutting board
  • Sharp knife
  • Medium saucepan
  • Whisk
  • 9×13-inch baking dish
  • Mixing spoon
  • Measuring cups and spoons

INGREDIENTS

  • Whole-grain penne pasta, 8 oz.
  • Two cups of cooked chicken breast, either shredded/chopped Broccoli florets, two cups fresh
  • One tablespoon of olive oil
  • Two minced garlic cloves
  • Two tablespoons of bread flour
  • 2 cups of skim milk
  • Half a cup of reduced-fat
  • Grated Parmesan cheese
  • One cup of shredded reduced-fat mozzarella cheese
  • Half a teaspoon of salt 1/2 a teaspoon of black pepper
  • Half a teaspoon of dried Italian spice
  • Baking dish cooking spray

INGREDIENT NOTES

Whole wheat pasta penna:

  • More fiber and nutrients as compared to the white pasta. It contains the sauce and makes the recipe fuller.

Chicken breast:

  • Low-fat protein that will go well with the creamy sauce. Use cooked or leftover chicken to save time.

Broccoli florets:

  • Fresh broccoli leaves are vibrant and crisp. The process of blanching before baking preserves them as bright and tender.

Skim milk:

  • It is creamy but contains fewer calories than cream. Heat prior to adding as this prevents lumps.

Parmesan cheese (low-fat):

  • This cheese is a good additive that adds saltiness and a sharp taste.

Mozzarella cheese (low-fat):

  • Melted over to a golden bubbly top.

INSTRUCTIONS

  1. Turn on the oven and heat it to 375°F, or 190°C. Spray a baking dish.
  2. Bring a big size pot of water to a rolling boil.
  3. Drain pasta after cooking it till it’s just al dente.
  4. Put aside. Blanch broccoli florets for two minutes in boiling water while the pasta cooks.
  5. After draining, set it aside.
  6. In a medium-sized cooker, heat the olive oil over a low flame.
  7. Add the garlic and simmer for approximately a minute, till it’s smelling nice.
  8. Add the flour and whisk for one minute to make a roux.
  9. Gradually add the heated skim milk, whisking constantly to avoid lumps.
  10. Continue to cook till the sauce thickens, 3 to 5 minutes.
  11. Add Italian seasoning, salt, pepper, and Parmesan cheese.
  12. Take off the heat.
  13. Pasta, chicken, broccoli, and sauce are mixed in the baking dish.
  14. Blend to take away the lumps.
  15. Evenly sprinkle drops of shredded mozzarella cheese.
  16. Bake, uncovered, 20-25 minutes, till cheese is golden and bubbly.
  17. Allow to rest 5 minutes and serve.

TIPS

  • Rotisseries can be used to save time with chicken.
  • Sauté broccoli quickly in order to maintain a dark green color.
  • Do not cook pasta before baking it; it will cook in the oven.
  • You can add red pepper flakes in case you like some heat.
  • Enhance the flavor with a combination of cheeses, e.g., part-skim ricotta mixed with mozzarella.

STORAGE INFORMATION

Fridge:

  • If you want to keep it for some time, then you can store it for just 3 days. Next, when you need to eat it, you first need to warm it in the oven.

Freezer:

  • In an airtight, sealed box, it can be kept for two months. Before eating, it must be stirred for a full night in a cool place, then recooked in the oven.

FAQS

May I use frozen broccoli?

  • Yes, then thaw, and dry up before adding.

Can I swap the protein?

  • Yes. Use turkey breast or, at least, shrimp as an option.

Is the sauce heavy?

  • No. Using skim milk and reduced-fat cheese, it is light but still creamy.

NUTRITIONAL INFORMATION (per serving)

Calories: 280
Protein: 24 g
Carbohydrates: 28 g
Fiber: 5 g Fat: 9 g
Calcium: 20% DV
Iron: 8% DV
Vitamin A: 15% DV
Vitamin C: 40% DV
Sodium: 420 mg
The total Weight Watchers points per serving for WW Chicken and Broccoli Baked Alfredo is estimated at six (6) points.