5.0 from 3 votes
Creamy Chicken and Broccoli Pumpkin Alfredo
A creamy and healthier alfredo sauce made with pumpkin instead of flour, with tender chicken breast pieces and broccoli. Perfect with any pasta.
Prep Time
5 mins
Cook Time
5 mins
Total Time
25 mins
Servings: 6
Calories: 514 kcal
Course:
Main Course
Cuisine:
Italian
Ingredients
- 1 lbs packet penne pasta (or any pasta)
- 1 cup reserved pasta water
- 2 tablespoons light butter of choice
- 1 medium brown onion sliced thinly
- 2 cloves garlic crushed or minced
- 1 lbs skinless chicken breast tenders cubed
- 1 ¾ cups pumpkin puree canned or fresh, steamed until soft
- 2 cups skim/low fat milk
- 2 cups broccoli florets
- ½ cup freshly grated Parmesan cheese
- 1 tablespoon vegetable stock powder
- 1 pinch Salt to season
Instructions
- Boil pasta in a large pot of salted water according to packet directions, until al dente. Reserve 1 cup of the water for later use.
- Heat a large pan over medium heat and add butter. As soon as it starts to fry and sizzle, add onion and cook until transparent. Add the garlic, and fry until garlic becomes fragrant (about a minute). Add the chicken and stir it through the onion and garlic. Cook until chicken changes in colour. Add the pumpkin and milk, continuously stirring until it combines and begins to simmer and thicken. Add the broccoli and parmesan cheese, stock powder and salt. Mix well and cook until chicken has cooked through and broccoli is cooked to your liking. Pour the reserved pasta water into the pan in ¼ cup increments, stirring between each addition, until you gain the consistency you like. (If you need too, add a little extra milk for a thinner sauce).
- Gently stir the pasta through the sauce and serve with extra parmesan cheese!
Cup of Yum
Notes
- Store leftovers in the fridge in an air tight container for up to 3 days or freeze for up to 1 month.
Nutrition Information
Calories
514kcal
(26%)
Carbohydrates
72g
(24%)
Protein
33g
(66%)
Fat
10g
(15%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
2g
Monounsaturated Fat
3g
Trans Fat
0.01g
Cholesterol
60mg
(20%)
Sodium
552mg
(23%)
Potassium
868mg
(25%)
Fiber
6g
(24%)
Sugar
10g
(20%)
Vitamin A
11.726IU
(0%)
Vitamin C
33mg
(37%)
Calcium
234mg
(23%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 514
% Daily Value*
| Calories | 514kcal | 26% |
| Carbohydrates | 72g | 24% |
| Protein | 33g | 66% |
| Fat | 10g | 15% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 60mg | 20% |
| Sodium | 552mg | 23% |
| Potassium | 868mg | 18% |
| Fiber | 6g | 24% |
| Sugar | 10g | 20% |
| Vitamin A | 11.726IU | 0% |
| Vitamin C | 33mg | 37% |
| Calcium | 234mg | 23% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.