Evaporated skim milk is a great ingredient for adding rich, creamy texture to sauces while keeping the saturated fat in a dish low. A great thing about this particular sauce is that it’s very versatile. Make it to use up whatever odds and ends of veggies you’ve got kicking around the freezer or fridge.
Ingredients
- 1 lb. spaghetti
- 8 oz. boneless, skinless chicken breast, cubed
- ½ tsp. salt
- ¼ tsp. pepper
- 2 cloves garlic, minced
- 2 tsp. vegetable oil
- 3 cups broccoli florets
- 1 bell pepper, thinly sliced
- ½ cup water
- 1 (12 oz.) can evaporated skim milk
- 1 Tbsp. cornstarch
- 3 Tbsp. Dijon mustard
Directions
- Cook pasta according to package directions.
- While pasta is cooking, coat a large skillet with cooking spray and heat over medium-high. Season chicken with salt, pepper, and garlic. Sauté until cooked through (4-5 minutes).
- Remove chicken from skillet and set aside. Add broccoli, red pepper, and water to skillet. Cover and simmer over medium heat until vegetables are tender (5-6 minutes). Transfer to bowl with chicken.
- In a small bowl, combine ¼ cup of the milk with cornstarch, whisking until smooth. Add to skillet with remaining milk and bring to a boil, stirring constantly.
- Reduce heat and stir in mustard. Stir in chicken mixture.
- Toss cooked pasta with chicken mixture and serve immediately.
Nutrition Facts
4 servings per container
Serving Size 397 g
| Amount per serving | ||
|---|---|---|
| Calories | 625 | |
| % Daily Value* | ||
| Total Fat 6g | 8% | |
| Saturated Fat 1g | 5% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 2.5g | ||
| Monounsaturated Fat 1g | ||
| Cholesterol 45mg | 15% | |
| Sodium 710mg | 31% | |
| Total Carbohydrate 102g | 37% | |
| Dietary Fiber 6g | 21% | |
| Total Sugars 15g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 81g | ||
| Protein 36g | ||
| Vitamin D 1.7mcg | 10% | |
| Calcium 306.2mg | 25% | |
| Iron 4.9mg | 30% | |
| Potassium 1015mg | 20% | |
| Vitamin A 249.6mcg | 30% | |
| Vitamin C 103.5mg | 110% | |
| Vitamin E 1.5mg | 15% | |
| Vitamin K 6.6mcg | 6% | |
| Thiamin 1.2mg | 100% | |
| Riboflavin 0.9mg | 70% | |
| Niacin 22.4mg | 140% | |
| Vitamin B6 0.9mg | 50% | |
| Folate 512.9mcg | 128% | |
| Vitamin B12 0.3mcg | 15% | |
| Biotin 4.5mcg | 15% | |
| Chloride 222.5mg | 10% | |
| Pantothenate 2.4mg | 40% | |
| Phosphorus 549.5mg | 45% | |
| Iodine 21.7mcg | 15% | |
| Magnesium 118.2mg | 30% | |
| Zinc 3.1mg | 25% | |
| Selenium 88.6mcg | 160% | |
| Copper 0.4mg | 45% | |
| Manganese 1.3mg | 60% | |
| Chromium 0mcg | 0% | |
| Molybdenum 8.1mcg | 20% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Spaghetti (wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Nonfat Evaporated Milk (fat Free Milk, Vitamin A Palmitate, Vitamin D3), Chicken Breast, Broccoli, Bell Pepper, Water, Dijon Mustard (water, Mustard Seed, Mustard Flour, Vinegar, Salt, White Wine, Citric Acid, Tumeric, Spices), Soybean Oil, Cornstarch, Garlic, Salt, Black Pepper.
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