Chicken and Asparagus Pasta

Chicken and Asparagus Pasta

  • 1 LB Chicken breast
  • 1 tsp Steak seasoning
  • 1 tsp Garlic powder
  • 1 tsp Onion Powder
  • 1 tsp Paprika
  • ½ tsp Salt
  • ½ tsp Pepper
  • tbsp Canola oil
  • Asparagus, cut into bite size pieces
  • Garlic powder
  • 1 lb Penne pasta, cooked
  • 2 tbsp Olive oil
  • 2 tbsp Flour
  • 4 Cloves Garlic, minced
  • ¼  Cup Vegetable broth
  • ¼  Cup Skim milk

Season the chicken breast with steak seasoning, garlic powder, onion powder, paprika, salt and pepper. 

Heat a large deep skillet over medium high heat, Add the canola oi. Cook the chicken for 6 minutes on each side or until cooked through and transfer to a cutting board. When cooled, cut into bite sized pieces.

Add in the asparagus pieces, season with a little salt and pepper. Let cook until bright green and tender, stirring occasionally, about 10 minutes or so. Remove the asparagus from the pan and set aside.

Add the olive oil to the skillet and stir in the flour to make a roux. Stir in the garlic, vegetable broth, skim milk and salt and pepper. Cook until fragrant, just about 30 seconds.

Toss the chicken and asparagus pieces back into the skillet. Add In the cooked pasta and stir to coat with the sauce.

Broccoli Cheese and Potato Soup

Originally submitted by happymommy, Dec. 27, 2013


  • 1 small onion, chopped 
  • 1 carrot, chopped 
  • 1 celery stalk, chopped 
  • 2 cloves garlic, minced 
  • 1 tbsp olive oil 
  • 2 tbsp flour 
  • 2 1/2 cups fat free chicken broth (or vegetable broth) 
  • 1 cup fat free milk 
  • 2 medium potatoes, peeled and diced small 
  • salt and fresh pepper 
  • 4 cups (about 2 heads) broccoli florets, chopped into small pieces 
  • 2 cups fat free shredded sharp cheddar 
  • 1 tbsp parmesan cheese 

Chop onion, carrot, celery, garlic in a chopper or mini food processor. 
In a large soup pot, add oil.  Add chopped vegetables and sauté on low heat until soft, about 5 minutes. 
Add flour, salt and pepper to the pot and stir until smooth. 
Add chicken broth, milk and potatoes and set heat to high until it comes to a boil, then cover and cook on low until potatoes are soft, about 10-15 minutes. 
Add broccoli florets, parmesan cheese, and stir well. Adjust salt and pepper to taste. Cook uncovered until broccoli is cooked, about 5 minutes. Add cheddar cheese, stir well and remove from heat. 
Using an immersion blender, quickly blend part of the soup for a quick second or two. If you don't have an immersion blender, remove about 1-2 cups of potatoes and broccoli, place it in your chopper, then add it back to the soup. This helps thicken it a bit.