If you like Alfredo sauce, you will love my healthier version. While the pasta cooks, prep the asparagus and chicken. To save cleanup you can line your bowl with foil, which can also be used to cover the chicken to keep it warm. This recipe works with broccoli too. - Jenny Jones
- 8 ounces bow tie pasta (farfalle)
- 2 teaspoons olive oil
- 1 pound boneless chicken breast cut in 1-inch pieces
- 1 teaspoon olive oil
- 1 large bunch asparagus, cut into 1-inch pieces (about 2-3 cups chopped)
- 2 1/2 cups milk (I use 1% or 2% low fat milk)
- 3 Tablespoons flour
- 1/3 cup grated Parmesan cheese
- 1/2 teaspoon salt
- pepper to taste
- Cook pasta per package directions.
- Heat 2 teaspoons oil in large sauté pan over medium-high heat and add chicken. Sprinkle liberally with salt & pepper, cook and stir until cooked through, about 5 minutes.
- Remove chicken to a (foil-lined) bowl and set aside.
- In the same pan, cook and stir asparagus in 1 teaspoon oil until soft, about 3 minutes. Add to chicken in bowl.
- In a small bowl, whisk milk & flour until smooth and place in the same pan. Add Parmesan, salt & pepper. Bring to a boil, reduce heat, cook & stir until thickened, about 2 minutes. Remove pan from heat.
- Stir in cooked & drained bow ties, followed by chicken and asparagus with any juices that remain.
Notes: If using broccoli, add a few tablespoons of pasta water to the broccoli while you sauté it.
For more on this recipe in my blog click here.