Recipe: Guilt Free Chicken, Broccoli, Ziti

We ate a lot of chicken, broccoli, ziti when I was a kid. I love the stuff. But it’s usually coated in a super heavy alfredo sauce or butter/oil combination. Not super healthy.

I’ve been making my own healthy version for years, not really thinking anything of it. When I suggested making it for work lunches this week John was immediately on board. (Sidenote: He, however, despite being 100% Jersey Italian, did not eat a lot of CBZ as a kid, weird.) I whipped this up and he loved it. I never thought the recipe was that big of a deal. I guess I was wrong. So here it is for you!

Domestocrat’s Guilt Free Chicken, Broccoli, Ziti
(Yields 8 lunch portions, nutritional info below!)
3 lbs. chicken breast, cubed
1 onion, chopped fine
1 shallot, chopped fine
2 tbsp. EVOO
4 cups broccoli, washed and trimmed
1 box of ziti/rigatoni
2 tsp. black pepper
1 tsp. kosher salt

For the sauce:
3 cups fat free greek yogurt
1 cup light sour cream
3 oz. crumbled feta
1/4 cup parmesan cheese
1/2 cup bread crumbs
2 tbsp. parsley
1 tsp. crushed red pepper
Salt & pepper to taste
Dash of milk (optional)

Start with the items that will take the longest to cook: the onions/shallots and the chicken. In one pot combine 1/2 tbsp. EVOO, onion, and shallots. Cook down until they are translucent, not caramelized (about 20-25 minutes). In another pot combine the rest of the EVOO and the cubed chicken. Sauté until chicken is fully cooked but not dried out (20-25 minutes).

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While that is cooking, make the sauce. Combine the greek yogurt, sour cream, cheeses, bread crumbs, parsley, crushed red pepper, salt and pepper. If it gets too thick, add a dash of milk.

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When the onions and chicken have about 10 minutes left, start on the ziti and broccoli. Boil a big pot of water for both.

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Wow, this dish required the most space I’ve ever used in the kitchen at one time.

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When the water is boiling, toss in the pasta. You want it a little underdone because it’s going to keep cooking in the oven. When it’s 1-2 minutes from being done, add the broccoli. After 1-2 minutes, remove from the heat and strain.

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In a very big bowl (I used my chicken pot/Le Creuset) combine the chicken, onions, and sauce. When the pasta and broccoli have drained, add them too.

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Mix together thoroughly. This requires some elbow grease!

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Divide the mixture into whatever you have for casserole dishes, sprinkle a little more parmesan cheese over the top, and bake on 350 for about 10 minutes or until the top is crispy and brown.

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Wahoo, it’s done!

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It’s so good. I promise you will not miss the heavy cream sauce or butter. My version is definitely decadence without the guilt; creamy, fresh, and full of flavor. Oh, it also kept me full all afternoon at work (check out the protein count below, no wonder!).

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Yay work lunches!

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Nutritional Information (calculated using the Lose ItiPhone app):

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538 calories
12.3g fat
643.7mg sodium
54.8g carbohydrates
6.5g fiber
9.2g sugar
52.3g protein (holy protein!!)

About Domestocrat

I'm a lady who enjoys photography, football, cooking, long drives with the windows down, This American Life, kettlecorn, hot yoga, pop punk, my nephews, my cat Reggie, and my home: Boston.
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6 Responses to Recipe: Guilt Free Chicken, Broccoli, Ziti

  1. CBZ – haha. Love it! This one is going on my “recipes to make” list!

  2. CarMar says:

    That looks amazing! I will be making this next week! I have been on a delicious buy healthy work-lunch recipe kick. I love having something I can heat up for lunch.

  3. Pingback: Recipe: Healthy Alfredo Shells and Peas | Domestocrat

  4. Pingback: Another Year of Healthy Meals (v3.0) | Domestocrat

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