Name: Chicken and Broccolini Cavatelli
Prep time: 40 min
Cook time: 40 min
Total time: 80 min
Ingredients: 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 1 1/2- to 2-inch pieces; 3 tablespoons light butter with canola oil; 3 tablespoons all-purpose flour; 3 tablespoons snipped fresh chives; 0.5 teaspoon salt; 0.25 teaspoon ground black pepper; 1 cup fat-free milk; 0.5 cup evaporated fat-free milk; 2 tablespoons freshly grated Parmesan cheese; Additional snipped fresh chives for garnish

Chicken and Broccolini Cavatelli

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

EatingWell Test Kitchen

Updated on July 21, 2018

Prep Time:

40 mins

Cook Time:

40 mins

Total Time:

1 hr 20 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Diabetes Appropriate Egg Free Healthy Aging Heart Healthy High-Protein Low Sodium Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

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 1 1/2- 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

Directions

Preheat oven to 400 degrees F. Cut off the top 1/2 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.
Meanwhile, cook pasta according to package directions, adding Broccolini for the last 4 minutes of cooking. Drain, reserving 1/2 cup of the pasta cooking liquid. Set pasta, Broccolini, and reserved cooking liquid aside.
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 degrees F). Remove from Dutch oven; set aside.
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 Facts (per serving)

343	Calories
10g	Fat
33g	Carbs
27g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 cup
Calories 343
% Daily Value *
Total Carbohydrate 33g	12%
Dietary Fiber 2g	6%
Total Sugars 7g
Protein 27g	54%
Total Fat 10g	13%
Saturated Fat 3g	16%
Cholesterol 57mg	19%
Vitamin A 353IU	7%
Vitamin C 3mg	4%
Folate 129mcg	32%
Sodium 464mg	20%
Calcium 174mg	13%
Iron 2mg	9%
Magnesium 43mg	10%
Potassium 563mg	12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.