Ever wondered how to make a creamy pasta sauce without cream? There are lots of ways to cut calories in recipes, but here is a chicken and broccoli pasta recipe which uses chicken broth, broccoli, milk and a touch of flour to create a luscious sauce which is cream, butter and cheese free. I believe my husbands exact words were, “Really? But it tastes like it should be ridiculously bad for me!”
Creamy Chicken Linguine with Broccoli Sauce
(serves 2)
Heat a medium sized heavy saucepan or dutch oven over medium heat. Slice the chicken breast into small, bite sized pieces and toss with salt and freshly ground pepper. Add the teaspoon of olive oil to the pot and swirl to coat. Allow to heat through for 10 seconds and then add the chicken. Cook the chicken, flipping partway until just cooked through. While the chicken is cooking you can dice your onion and mince your garlic. Transfer the cooked chicken to a plate and set aside. Put a large pot of water on to a boil, this will be for cooking your pasta.
Turn the heat down to medium low and stir in the onion. Cook over medium low heat for 3 minutes, or until soft. Add the garlic and stir regularly until fragrant. While the onion and garlic are cooking it is a good time to chop up your broccoli. First separate the florets from the stalk. Trim the end of the stalk and any rough areas on the outside. Chop the stalk small, you should have about 1 cup of chopped stalk. When the garlic has been cooking for a minute add in the chopped broccoli stalk. Add a pinch of salt and put the lid on for 5 minutes, opening and stirring occasionally.
To prepare the florets, chop them into large bites and set aside. After your 5 minutes are up stir in the white wine and bring to a simmer, simmer until almost dry and add 1 tablespoon of flour. Stir the flour into the mixture, and cook, stirring regularly, for 3 more minutes. Stir in the broth and milk and bring to a simmer. Simmer until the broccoli is tender. Transfer to a blender (or use an immersion blender) and puree. Return to the pot over medium low heat. This is a good time to check the seasoning and add more salt and pepper if you like.
Add the chopped broccoli to the pot, cover and cook for 3 minutes, once the 3 minutes are up, stir in your chicken, and the chill flakes and cover again.
Salt your boiling water, and add the pasta, cook according to package directions. Drain. Check your broccoli, if you like it quite soft it may need more time, right about now it should be soft, but still with a slight bite. Taste the sauce one more time and add salt and pepper to taste. Toss the pasta with the sauce, and serve.
{ 15 comments… read them below or add one }
Hi Katerina-
I would assume one could sub the pasta with spaghetti squash?
Keep ‘em coming!
JK
Sure thing! It would become almost a casserole then, I bet it would still be delicious
I’ve used milk, stock and flour when I haven’t had any cream in. It works a treat, doesn’t it. Now if I could just get the man to believe that broccoli isn’t evil.
@Sylvie – mushrooms would be a good substitute in this one.
Have you tried cooking them with bacon?
This one is definitely going to get a try – love how this sauce is made!
That really cuts down the calories when you cut out the cream…that’s a great idea…
I love pasta so much…especially with creamy sauces! (I know, I should crave tomato sauces!) But…they’re not usually too healthy…so thanks for sharing this homemade recipe!
@Melissa, great hope you report back!
@Charissa – I know how it is, I crave both but I also love just adding a dash of cream to things.
Tried this on the weekend, I could not believe how simple and elegant
this meal turned out to be.
Thank you for the inspiration
@Katalin – awesome, so glad you enjoyed it!
I made this for dinner tonight, and my husband said the same thing as yours– he couldn’t believe it wasn’t ridiculously bad for him! Sooooo yummy! Thanks so much for the recipe, I’m sharing it on FB and pinning it.
I LOVE it when I can “fool” people that way, but still have teh food be real you know? Thrilled you liked it.
I can only say that i love it , it was very good and very easy to do, thanks for the recipe!!
Awesome, thanks!
The recipe is incomplete. How much pasta did you use? Is it salt and pepper,to taste? Where is amount of chili flakes,in the ingredients?
@Chris I have updated it to include pasta measurements. I usually recommend 80-100g of dried pasta per person. Also, added the chili flakes. Salt and pepper and seasoning to taste I recommend doing as it is in the blender so it is easy to adjust, but I also added a note at the end just in case you want to adjust again once the chicken and the broccoli have been added. Thanks for keeping me honest.