This Lighter Broccoli and Sharp Cheddar Chicken Mac recipe offers a comforting twist on a classic, making healthy chicken pasta recipes exciting and delicious. You’ll love this creamy, cheesy dish that’s surprisingly light and packed with flavor, perfect for a weeknight meal.
Key Ingredients & Substitutions:
- Chicken Breast: Use rotisserie chicken for extra speed.
- Whole Wheat Pasta: Any pasta shape works; whole wheat adds fiber.
- Broccoli Florets: Fresh or frozen works well.
- Sharp Cheddar Cheese: Reduce fat cheddar can be used.
- Milk: Skim or 1% milk keeps it lighter.
- Reduced-Sodium Chicken Broth: Vegetable broth is a good substitute.
Ingredients:
Main:
- 12 ounces whole wheat elbow macaroni or pasta of choice
- 2 cups cooked chicken breast, shredded or diced
- 3 cups broccoli florets, fresh or frozen
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 2 tablespoons whole wheat flour
- 2 cups 1% milk
- 1 cup reduced-sodium chicken broth
- 1 ½ cups shredded sharp cheddar cheese, divided
Spices:
- ½ teaspoon onion powder
- ¼ teaspoon black pepper
- Pinch of nutmeg (optional, enhances cheese flavor)
How Much Time Will You Need?
- Total Time: 35 minutes
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Servings: 6
- Calories per Serving: Approximately 420
- Tools Needed: Large pot, large skillet, whisk
Step-by-Step Instructions:
1. Cook the Pasta and Broccoli
Boil the whole wheat pasta according to package directions until al dente. During the last 3 minutes of cooking, add the broccoli florets to the pasta water to blanch. Drain well and set aside.
2. Prepare the Roux
In a large skillet, heat the olive oil over medium heat. Add the minced garlic and cook for 30 seconds until fragrant. Whisk in the whole wheat flour and cook for 1 minute, stirring constantly, to create a roux.
3. Make the Cheese Sauce
Gradually whisk in the milk and chicken broth to the roux, ensuring no lumps form. Bring the mixture to a gentle simmer, stirring frequently, until it thickens slightly. Remove from heat and stir in 1 cup of the shredded cheddar cheese until melted and smooth. Add the onion powder, black pepper, and optional nutmeg.
4. Combine and Serve
Add the cooked pasta, broccoli, and shredded chicken to the cheese sauce. Stir everything gently until well coated. Sprinkle the remaining ½ cup of sharp cheddar cheese over the top before serving this delightful healthy chicken pasta recipe.
Variation Ideas:
- Add diced bell peppers or spinach for more vegetables.
- Stir in a tablespoon of whole grain mustard for a tangy kick.
- Top with whole wheat breadcrumbs for a crunchy texture.
- Replace chicken with lentils or chickpeas for a vegetarian option.
Storage Instructions:
Store any leftover Lighter Broccoli and Sharp Cheddar Chicken Mac in an airtight container in the refrigerator for up to 3 days. When reheating, add a splash of milk or broth to loosen the sauce and warm gently on the stovetop or in the microwave.
Frequently Asked Questions:
Q: Can you use a different type of pasta?
A: Yes, any short pasta like penne, rotini, or shells will work well in this healthy chicken pasta recipe.
Q: Is it possible to make this dish gluten-free?
A: Absolutely, simply use gluten-free whole grain pasta and gluten-free all-purpose flour for the roux.
Q: Can you prepare this ahead of time?
A: You can cook the chicken and pasta ahead. Reheat the components and then combine with freshly made cheese sauce for best results.
Q: How can you make this even creamier?
A: For an even richer sauce, you can use a touch more cheese or a small amount of light cream cheese in the sauce.
Q: What kind of chicken works best?
A: Cooked chicken breast is ideal for this healthy chicken pasta recipe, but cooked chicken thigh can also be used for more flavor.
Q: Can you freeze this dish?
A: While technically possible, pasta dishes with creamy sauces can sometimes separate when frozen and thawed. It’s best enjoyed fresh or refrigerated.