A lighter version of a creamy classic I sometimes substitute peas for the broccoli
- Carbohydrate 9.16557183272997 g
- Cholesterol 118.975000003504 mg
- Fat 24.9816931768722 g
- Fiber 0.110721355001526 g
- Protein 32.1476382829057 g
- Saturated Fat 7.28945492246549 g
- Serving Size 1 1 serving (283g)
- Sodium 224.308572993505 mg
- Sugar 9.05485047772844 g
- Trans Fat 2.04399039068256 g
- Calories 398 calories
Step-by-step
- In a medium saucepan, heat oil over medium heat. Add onion and garlic, and saute until golden brown.
- In a small saucepan, stir together milk, chicken broth, flour, salt and pepper over low heat until smooth and thick. Stir into onion mixture. Continue to cook over medium low heat, stirring frequently, until the sauce is thick. Stir in Parmesan cheese.
- Meanwhile, cook pasta in boiling water. Add broccoli to the pasta for the last several minutes of cooking. Continue cooking until the pasta is al dente.
- Drain the pasta and vegetables, and transfer to a large bowl. Toss with sauce. Serve.
The Starch Thickening Mechanism
Standard heavy cream uses high butterfat content to achieve viscosity naturally through emulsion, but reduced-fat iterations require a built-in starch matrix. Whisking all-purpose flour directly into cold skim milk and chicken broth before heating prevents dry pockets from forming, which ensures a smooth base when exposed to medium-low heat. Cook the liquid mixture until it coats the back of a spoon, signaling that the starch granules have fully gelatinized and swollen to trap the surrounding liquid.
Preventing Scorching and Curdling
Dairy solids in skim milk scorch easily because water evaporates quickly from low-fat milk products when heat exceeds 212 degrees Fahrenheit. Keep the saucepan at a gentle simmer and stir continuously with a flat-bottomed wooden spoon to scrape the bottom clean. Adding grated parmesan cheese only after the white sauce has thickened completely prevents the cheese proteins from tightening prematurely into rubbery clumps.
Managing Pasta and Vegetable Timings
Boiling fettuccine requires a rolling boil in at least four quarts of salted water to prevent surface starch from making the strands gluey. Dropping frozen broccoli florets into the pot during the final three minutes of cooking utilizes residual heat efficiently without turning the vegetable gray and mushy. Swapping frozen peas for the broccoli alters the moisture release rate slightly, meaning you may need to thin the final sauce with two tablespoons of reserved pasta cooking water.
