Wednesday, October 6, 2010

DINNER: Easy, Low Fat Fettucine Alfredo

Fettucine Alfredo is my all-time favorite Italian dish, but it has traditionally been on my list of foods to avoid - not so with this super easy, nutritious recipe.

Serving Size: 3-4

  • 1 package mushrooms (crimini or standard white mushrooms work)
  • 10-12 ounces whole wheat fettucine 
  • 1 pound sliced thigh filets, fat removed, and sliced into thin pieces (you'll find that this tastes far better than breast meat)
  • 2-4 tbsp olive oil
  • 1 tbsp chopped basil (dried or packaged works)
  • 1 tsp black pepper
  • 2 cups skim milk
  • 1/4 cup whole wheat flour (white flour works as well)
  • 2-3 cloves crushed garlic (or 1 tbsp garlic powder if you don't have fresh garlic)
  • 1 tsp cayenne pepper
  • 1/2 cup parmesan cheese (Trader Joe's has a good bottled version, although fresh grated is always preferable)
  • Boil pasta while preparing chicken - try to time it so that upon straining you can put it straight into the parmesan sauce
  • Pour 1-2 tbsp of olive oil into a pan and quickly pan fry chicken, all spices, garlic, and mushrooms
  • In a large saucepan - create a roux with the milk (this gives you the thickness of a cream, but without the fat): heat 2-3 tbsp of olive oil and dust the oiled surface of the pan with whole wheat flour until it browns - pour in the milk and mix well until you have a relatively thick sauce.  Add additional flour as needed (sparingly).
  • Add chicken and mushrooms to the heated sauce
  • Add in drained pasta and ensure that pasta and sauce are mixed well (make sure all pasta is coated with the sauce)
  • Add in parmesan cheese
  • Serve and enjoy.

1 comment:

  1. I make a sort of a variation of this. It works nicely with leftover chicken as well!