I was craving pasta and cheese, one of the perfect but not so healthy combinations. As I was looking for healthier alternatives I found this recipe online and decided to give it a try. This fettuccine alfredo is a lighter version of the classic recipe; it uses light cream cheese, low-fat milk and a small amount of butter. A typical fettuccine dish can provide as much as 600-1200 calories per serving, so when I saw that this only provided 400-500 calories per serving I was thrilled.
Chicken Fettuccine Alfredo
(Servings 4 – serving size 1 cup)
1 Ib. boneless, skinless chicken breast, cut into ¾ inch cubes
2 tablespoons olive oil
1 tablespoon butter
2 garlic cloves, minced
1 tablespoon all-purpose flour
1 1/3 cups 1% low-fat milk
1 1/4 cups (5 ounces) grated fresh Parmigiano-Reggiano cheese, divided
2 tablespoons 1/3-less-fat cream cheese
4 cups hot cooked fettuccine (8 ounces uncooked pasta)
2 teaspoons chopped fresh flat-leaf parsley
Cracked black pepper
Heat olive oil in large heavy skillet over medium heat. Add chicken and garlic, sauté until chicken is lightly browned.
Melt butter in a medium saucepan over medium heat. Stir in flour. Gradually add milk, stirring with a whisk. Cook 6 minutes or until mixture thickens, stirring constantly. Add 1 cup Parmigiano-Reggiano, cream cheese, stirring with a whisk until cheeses melt. Toss sauce with hot pasta and chicken. Sprinkle with remaining 1/4 cup Parmigiano-Reggiano cheese and chopped parsley. Garnish with black pepper, if desired. Serve immediately.
(Adapted from MyRecipes, originally from Cooking Light 2007)
Nutritional Information (without chicken added)
Amount per serving
Calories from fat: 30%
Saturated fat: 8g
Monounsaturated fat: 3.4g
Polyunsaturated fat: 1.1g
Cooking Light JANUARY 2007
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