Ingredients
Scale
- 12 oz Whole wheat or high-protein spaghetti
- 12 oz Lean fully cooked chicken sausage, sliced
- 3 cups Broccoli florets
- 1 tablespoon Olive oil
- 1 tablespoon Butter
- 3 cloves Garlic, minced
- 1 tablespoon All-purpose flour
- 1 cup 2% milk
- 3/4 cup Low-sodium chicken broth
- 2 oz Reduced-fat cream cheese, softened
- 1/2 cup Freshly grated Parmesan cheese
- 1/2 teaspoon Italian seasoning
- 1/4 teaspoon Black pepper
- Salt, to taste
- 1/4 teaspoon Red pepper flakes, optional
- 2 tablespoons Fresh parsley, chopped, optional
- Up to 1 cup Reserved pasta water, as needed
Instructions
- Heat olive oil and butter in a large pot or skillet over medium heat. Add the sliced chicken sausage and cook until browned, about 5-7 minutes.
- Stir in minced garlic and cook for an additional minute until fragrant. Then, sprinkle the flour over the sausage and stir well to coat.
- Gradually pour in the milk and chicken broth, whisking to combine. Allow the mixture to simmer for a couple of minutes, letting it thicken slightly.
- Add the spaghetti and broccoli to the pot, and stir to ensure everything is well mixed. Add enough reserved pasta water to make sure the noodles are submerged.
- Reduce the heat to low, mix in the cream cheese and Parmesan, then season with Italian seasoning, black pepper, salt, and red pepper flakes. Serve immediately, garnished with fresh parsley if desired.
Notes
For best results, always use freshly grated Parmesan cheese. Reserve your pasta water to adjust sauce consistency.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian
- Diet: Healthy
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 4g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 6g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 55g
- Fiber: 6g
- Protein: 30g
- Cholesterol: 40mg
Keywords: one-pot dinner, pasta, chicken sausage, Alfredo, weeknight meal