20-Minute Chicken & Broccoli Macaroni
This recipe is taken from the 2005 Milk Calendar. Put the water on to boil while you gather the ingredients. Prepare as you cook and this made-from-scratch meal will be on the table in no time
- Prep: 5 min
- Cooking: 15 min
Ingredients
- 12 oz (360 g) macaroni or other short pasta
- 1 bunch of broccoli
- 1 lb (450 g) boneless skinless chicken
- 3 tbsp (45 mL) all-purpose flour
- 2 1/2 cups (625 mL) Milk
- 8 oz (250 g) flavoured Canadian Cream cheese light or regular (sun-dried tomato, roasted red pepper, vegetable, etc.)
- 2 tbsp (30 mL) red wine vinegar or white wine vinegar
- Salt and pepper to taste
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Preparation
In a large pot of boiling water, cook pasta according to package directions until al dente.Meanwhile, cut broccoli into small florets. Trim stems and cut into slices.Cut chicken into 1-inch (2.5 cm) chunks; set aside.
Stir broccoli into pasta in pot and cook for 1 min. Drain and set aside.
Whisk flour into milk and pour into same pot over medium heat. Stir in chicken pieces. Cook, stirring constantly, for about 5 min or until sauce is thickened and chicken is just slightly pink inside. Reduce heat to low, add Cream cheese and return pasta and broccoli to pot.
Stir gently until chicken is no longer pink inside, Cream cheese is melted and pasta is heated. Stir in vinegar and season to taste with salt and pepper.
Tips
Cooking Tips : Chicken thighs or breasts work equally well in this recipe. To make the preparation even easier, buy pre-cut fresh broccoli and chicken strips.
For the Adventurous: Use tri-colour or whole wheat pasta, substitute 2 cups (500 mL) chopped asparagus, broccolini or rapini instead of broccoli and add 1/2 tsp (2 mL) hot pepper sauce with vinegar.
Nutritional information
Per serving| Energy: | 709 Calories |
| Protein: | 45 g |
| Carbohydrate: | 83 g |
| Fat: | 19 g |
| Fibre: | 6.2 g |
| Sodium: | 711 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 32 % / 347 mg |
| Vitamin C: | 117 % |
| Folate: | 108 % |
| Niacin: | 81 % |
| Thiamin: | 53 % |
