Skinny Broccoli Alfredo Bake

I am rather surprised  I made this recipe.  To be honest, I am really not a huge Alfredo fan.  It’s one of those foods I can take or leave depending on the restaurant or who is making it.  I find that few people get these sauces right.  You know what I mean.  The sauce comes all thick and gloppy.  I like that smooth buttery sauce.  Not too buttery though.  I want the bite of the Parmesan and a nice contrast of flavor.

I sound too picky don’t I?  You don’t want to cook for me do you?  It’s okay.  I get it. So, I made this Skinny Broccoli Alfredo Bake to answer my Alfredo Sauce problems and yours!  You enjoy Alfredo without calculating how many days it takes to work it off.  I get the super creamy sauce I want with almost no guilt or gloppiness (that is not a word, but roll with it).

I am so glad we can live in Alfredo harmony my friends.  The secret to the depth of flavor here is good Parmesan cheese, the tang and thickness of Greek yogurt and a kick of crushed red pepper.  Is there anything Greek yogurt can’t do?  I know it’s so 2012, but I still think it belongs in just about everything.  I feel like we had a moment where Greek yogurt got all the love and now it’s all quinoa and kale.  Don’t worry Greek yogurt, we still think you’re amazing.

A recipe like this will bump up the veggies.  When the weather gets colder, I do not crave salad.  I turn my attention to things like soups, casseroles, roasted vegetables.  Cold salads are for warm days.  Warm days… ahhhh.  I am happy in October and November when we’re carving pumpkins, but we’re almost to Christmas now.  It’s downhill from here folks.  I won’t be wanting to leave the house.

So, light a fire.  Curl up. Pour the wine.  Put on Elf or your Christmas movie of choice.  Have a nice big bowl of Skinny Broccoli Alfredo Bake.  Enjoy it knowing that your nights on the couch with creamy Alfredo goodness, won’t haunt you this January.

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Skinny Broccoli Alfredo Bake

Servings 6

Ingredients

• 1/2 lb. Bowtie Pasta
• 1 small head Broccoli Florets, fresh
• 1 tsp. garlic
• 1 tsp. Dijon Mustard
• 2 tbsp. Flour
• 2 tbsp. Butter
• 2 cups Lowfat Milk
• 1/2 cup Greek Yogurt, non-fat
• 1/3 cup Parmesan cheese, grated
• salt and pepper to taste
• crushed red pepper, to taste
• Bread Crumbs and extra Parmesan for topping

Instructions

1. Preheat oven to 375 degrees. Bring pasta to a boil and cook just under fully cooked. For example, my package instructions were for 10 minutes so I cooked only 8. You have to allow for the pasta to finish cooking while it's baking in the oven.
2. In the last 2 minutes of the pasta cooking time- throw the broccoli in with the pasta. Drain and set aside.
3. In the same pan over a low heat put the butter, garlic, and Dijon mustard in. Stir for a few seconds until the garlic becomes fragrant. Add in the flour and cook until the flour and butter mixture are well combined.
4. Pour a 1/2 cup of milk in and stir the sauce constantly to combine everything. The sauce will thicken quickly. Add the rest of the milk in slowly until the sauce just coats the back of the spoon. You may not need the full 2 cups so add slowly. You can keep the milk there if your sauce becomes too thick after adding the yogurt.
5. Remove the sauce from the heat and add in the yogurt, Parmesan Cheese, salt, pepper, and crushed red pepper (optional). Taste the sauce for the proper amount of salt and spice.
6. Spray a medium casserole dish (I used 8 x 10 inch) with olive oil cooking spray. Mix the pasta and broccoli with the sauce and dump into the casserole dish. Sprinkle bread crumbs and a little more Parmesan for a crisp topping. Bake at 375 degrees for 30-35 minutes or until the top is golden and bubbly.

Recipe Notes

To bump the protein in this recipe, I recommend a high protein pasta blend.