Chicken and Broccolini Cavatelli

Chicken and Broccolini Cavatelli

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From: Diabetic Living Magazine

Tender chicken, fresh Broccolini, and Italian pasta served in a light, creamy sauce makes an easy skillet supper that's a little bit fancy.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 1 whole head garlic
  • 1 teaspoon olive oil
  • 6 ounces dried cavatelli pasta
  • 3 cups Broccolini spears
  • 2 teaspoons olive oil
  • 2 ounces pancetta, finely chopped
  • 1 pound skinless, boneless chicken breast halves, cut into 1½- to 2-inch pieces
  • 3 tablespoons light butter with canola oil
  • 3 tablespoons all-purpose flour
  • 3 tablespoons snipped fresh chives
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 cup fat-free milk
  • ½ cup evaporated fat-free milk
  • 2 tablespoons freshly grated Parmesan cheese
  • Additional snipped fresh chives for garnish

Preparation

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  1. Preheat oven to 400°F. Cut off the top ½ inch of the garlic bulb to expose ends of individual cloves. Leaving bulb whole, remove any loose papery outer layers. Place bulb, cut end up, on a double thickness of foil. Drizzle bulb with 1 teaspoon olive oil. Bring foil up around bulb and fold edges together to loosely enclose. Roast 20 to 25 minutes or until garlic feels soft when squeezed. Let cool. Squeeze garlic from skins into a small bowl; mash with a fork. Set aside.
  2. Meanwhile, cook pasta according to package directions, adding Broccolini for the last 4 minutes of cooking. Drain, reserving ½ cup of the pasta cooking liquid. Set pasta, Broccolini, and reserved cooking liquid aside.
  3. In a 6-quart Dutch oven, heat 2 teaspoons olive oil over medium heat. Add pancetta; cook until crisp, 5 to 7 minutes. Remove pancetta from Dutch oven; set aside. Add chicken breast pieces to Dutch oven. Cook 7 to 8 minutes or until chicken is no longer pink (170°F). Remove from Dutch oven; set aside.
  4. In the same Dutch oven, melt light butter over medium heat. Whisk in the mashed garlic, the flour, the 2 tablespoons chives, the salt, and pepper until combined. Add fat-free milk and evaporated milk, whisking until smooth. Cook and stir until thickened and bubbly. Add Parmesan cheese, cooked chicken, cooked pasta, and cooked Broccolini. Toss to combine. Add enough of the reserved pasta cooking liquid as needed to reach desired consistency. Top with reserved crispy pancetta and additional chives.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 343 calories; 10 g fat(3 g sat); 2 g fiber; 33 g carbohydrates; 27 g protein; 129 mcg folate; 57 mg cholesterol; 7 g sugars; 353 IU vitamin A; 3 mg vitamin C; 174 mg calcium; 2 mg iron; 464 mg sodium; 563 mg potassium
  • Nutrition Bonus: Folate (32% daily value)
  • Carbohydrate Servings: 2
  • Exchanges: 3 lean protein, 2 starch, 1½ fat, 1 vegetables

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