Wednesday, November 3, 2010
Also from Cook This, Not That*. We had this last for dinner and it was a hit! We used homemade pasta, which helped, but it would be good with the suggested whole wheat pasta, too.
It wouldn't have bothered me if the sauce had had a bit more body to it. Next time, I may use 1 cup of whole milk, and probably add a bit of Asiago cheese to it.
While we were eating dinner, we thought of lots of versions of this - smoked sausage and crawfish tails. Shrimp and asparagus instead of chicken and broccoli would be another. It would be a great dish to use up bits and pieces from the fridge. We often have grilled chicken, grilled asparagus, roasted green beans left over from various meals.
Our son loved it, too. We'll be making it again.
2 Tbsp unsalted butter
3 Tbsp flour
3 cups 2% milk
2 cloves garlic, chopped
2 Tbsp grated Parmesan
Salt and black pepper to taste
1/2 Tbsp olive oil
2 cups bite-size broccoli florets
8 oz cremini mushrooms, sliced
1/4 cup chopped sundried tomatoes
8 oz cooked chicken breast, thinly sliced (store-bought rotisserie chicken works well) - We used two grilled boneless, skinless chicken breasts.
12 oz whole-wheat fettuccine (we like Ronzoni Healthy Harvest)
How to Make It:
To make the bechamel, melt the butter in a saucepan over medium-low heat. Whisk in the flour. Cook for 1 minute. Slowly whisk in the milk to prevent any lumps from forming. Add the garlic and simmer, whisking often, for 10 to 15 minutes, or until nicely thickened. Stir in the Parmesan and season with salt and pepper. Keep warm.
Heat the oil in a large skillet or saute pan over medium-high heat. Add the broccoli and cook for 3 to 4 minutes. Add the mushrooms and tomatoes. Cook for 5 minutes, or until the vegetables have lightly caramelized. Stir in the chicken. Season with salt and pepper.
Meanwhile, cook the pasta according to the package instructions. Drain, reserving 1 cup of the cooking water. Return the pasta to the pot, add the sauce and the chicken mixture, and toss to coat. If the sauce is too thick, add some of the pasta water to thin it. Serve immediately.
Makes 4 servings / Cost per serving: $3.63
In comparison, consider the same dish at The Olive Garden:
75 g fat (47 g saturated)
1,350 mg sodium
*Love this book.