Yummy Dinner

January 27, 2012 at 1:38 am Leave a comment

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)

Ingredients

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

Preparation

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: 399

Calories from fat: 30%

Fat: 13.5g

Saturated fat: 8g

Monounsaturated fat: 3.4g

Polyunsaturated fat: 1.1g

Protein: 21.3g

Carbohydrate: 48.9g

Fiber: 2g

Cholesterol: 34mg

Iron: 2.1mg

Sodium: 822mg

Calcium: 451mg

Nutrition Guidelines for Healthy Living

Cooking Light JANUARY 2007

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Entry filed under: Uncategorized.

Goals for 2012 and Turkey Pot Pie Weekly Menu + Meatless Monday

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