Whole wheat pasta with chicken, broccoli, mushrooms, and sun-dried tomato in a lightened-up béchamel-style alfredo sauce.
Makes 4 servings
Nutrition (per serving, estimated)
- Energy: 629 kcal
- Protein: 41 g
- Fat: 19 g
- Carbohydrate: 67 g
- Fibre: 10 g
Estimated values.
Ingredients
- 4 tbsp olive oil
- 3 tbsp whole wheat flour
- 3 cups skim milk
- 2 cloves garlic (finely chopped)
- 2 tbsp grated light cheese
- 2 cups broccoli
- 225 g mushrooms (chopped)
- ¼ cup chopped sun-dried tomato
- 225 g cooked chicken breast (sliced into strips)
- 340 g whole wheat pasta
Method
To make the béchamel, add 3 tablespoons of olive oil to a pot over medium heat. Once the oil is lightly warmed, add the flour, stir, and cook for 1 minute. Add the milk slowly, stirring constantly to prevent lumps. Add the garlic and keep cooking for 10 to 15 minutes, until thick. Once it has thickened, stir in the grated cheese and the spices you like, and keep it warm. In a wide pan over medium heat, warm 1 tablespoon of olive oil. Add the broccoli and cook for 3–4 minutes. Add the mushrooms and tomatoes and cook until the vegetables caramelise, about 5 minutes. Add the chicken and keep cooking. While the vegetables and chicken cook, cook the pasta according to the packet instructions. Once the pasta is cooked, reserve a cup of the cooking water. Put the pasta in a pot, add the chicken-and-vegetable mixture and the béchamel, and stir. If the béchamel tastes too rich, thin the sauce with as much pasta water as you like. Enjoy!