CHICKEN ALFREDO (LOW FAT)
4 cooked chicken breasts, boneless, skinless (cut in bite size pieces)
1 (8 oz.) can sliced mushrooms (or bits and pieces) drained
1 c. evaporated skim milk
1/4 liquid Butter Buds
1/4 c. flour
4 tsp. chicken broth
1/4 c. Parmesan cheese
1/4 tsp. minced garlic (in a jar)
1/4 tsp. ground black pepper
1/4 tsp. Lite salt (optional)
10 to 12 oz. cooked fettuccine
In a saucepan over low heat, blend flour, liquid Butter Buds, skim milk, and chicken broth. Add minced garlic, salt and pepper. Continue to cook over low heat stirring constantly until the sauce thickens. Stir in Parmesan cheese. Combine sauce with chicken and mushrooms. Fold into cooked pasta.
Serve immediately. If sauce is too thick, adjust with more skim milk and chicken broth.
Serves 6.
________________Low Fat Chicken Fettechine recipe? Itailian style?
Hey you hows things????? I have a great recipe I always use! Hope youre well. Im no longer on email....but can be emailed on this account??
Ingredients
2 pounds skinless, boneless chicken breasts
1 teaspoon Cajun seasoning
Cooking spray
2 tablespoons butter
1 cup chopped green bell pepper
1 cup chopped onion
1/2 teaspoon salt
1 (8-ounce) package presliced cremini mushrooms
1 garlic clove, minced
2 tablespoons all-purpose flour
1 tablespoon Worcestershire sauce
1 tablespoon Creole mustard
3 cups 2% low-fat milk
1 cup thinly sliced green onions, divided
1/2 cup (2 ounces) grated fresh Parmesan cheese, divided
1/4 cup coarsely chopped fresh parsley, divided
8 cups hot cooked fettuccine (about 1 pound uncooked pasta)
Preparation
Preheat oven to 350掳.
Heat a large nonstick skillet over medium-high heat. Sprinkle chicken with Cajun seasoning. Coat pan with cooking spray. Add chicken to pan, and cook 7 minutes on each side or until done. Cut chicken into 1/4-inch-thick slices; set aside.
Melt butter in a large Dutch oven over medium-high heat. Add bell pepper and next 4 ingredients (bell pepper through garlic); saut茅 7 minutes or until tender. Sprinkle with flour, and cook 1 minute, stirring constantly. Stir in the Worcestershire and mustard; gradually add milk, stirring with a whisk. Bring to a boil; reduce heat, and simmer 3 minutes or until slightly thick. Remove from heat; stir in 3/4 cup green onions, 6 tablespoons cheese, and 3 tablespoons parsley. Add chicken and pasta to sauce mixture; toss well to combine.
Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with remaining 1/4 cup green onions, 2 tablespoons cheese, and 1 tablespoon parsley. Cover and bake at 350掳 for 20 minutes; uncover and bake an additional 5 minutes.
Yield
8 servings (serving size: 1 1/2 cups)
Nutritional Information
CALORIES 469(17% from fat); FAT 8.8g (sat 4.7g,mono 2.2g,poly 0.6g); IRON 3.5mg; CHOLESTEROL 85mg; CALCIUM 233mg; CARBOHYDRATE 54.2g; SODIUM 632mg; PROTEIN 41.6g; FIBER 4g
Pre-cook your fettucini and set aside.
Chicken breast-seared and cut into juilienne
1 Tablespoon olive oil
1 large clove garlic, crushed or minced
1 cup light or heavy cream (if not on diet heavy cream is better)
1 cup grated or shredded low fat parmesan
Heat oil in saute pan and add garlic, saute until garlic just starts to brown. Add light cream and heat to a simmer. Add parmesan cheese and stir until incorporated. Toss in chicken and pasta and mix until all is coated. Salt and pepper to taste. Plate and serve
Alfredo is a very simple sauce, it does not have butter or onions or vegetables in it.
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Just substitute low fat varieties whenever possible:
CHICKEN FETTUCCINE ALFREDO
1/4 c. butter
1/4 c. olive oil
1 lb. boneless, skinless chicken breasts, cut into 3/4 inch cubes
1/2 c. chopped green onions with tops
2 cloves garlic, minced
1 c. whipping cream
1 pkg. McCormick Pasta Prima Alfredo Sauce
12 oz. fresh mushrooms, thinly sliced
15 oz. can tomatoes, drained and diced
1 tsp. salt
1/2 tsp. freshly ground pepper
1/4 c. chopped fresh parsley
2 tbsp. dried basil
1 lb. hot, cooked fettuccine
1/2 c. freshly grated Parmesan cheese
Heat butter and olive oil in a large heavy skillet over medium heat. Add chicken, green onion, and garlic; saute until chicken is lightly browned. Stir in cream, sauce mix, mushrooms, tomatoes, salt and pepper. Bring to a boil over high heat. Reduce heat to medium and simmer 3 to 5 minutes or until sauce is slightly thickened. Stir in parsley and basil. Remove from heat. Toss pasta with sauce, sprinkle with Parmesan cheese
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