Our version of fettuccine Alfredo deviates from the traditional by adding chicken and peas to make this a one-dish meal instead of an Italian pasta course. We’ve also greatly reduced the fat content.
Makes 4 servings
10 ounces fettuccine
¾ pound skinless, boneless chicken breasts, cut into 1-inch chunks
2 tablespoons flour
2 teaspoons vegetable oil, such as olive or canola oil
1 cup low-fat (1 percent) milk
¾ teaspoon salt
½ teaspoon pepper
¼ teaspoon nutmeg
1 cup frozen peas
¼ cup grated Parmesan cheese
⅓ cup fat-free half-and-half
1. In a large pot of boiling water, cook the fettuccine according to package directions. Drain, reserving ⅓ cup of the cooking water.
2. Meanwhile, dredge the chicken in the flour, shaking off the excess.
3. In a large nonstick skillet, heat the oil over medium heat. Add the chicken and cook, stirring, until lightly browned, about 2 minutes.
4. Gradually add the milk, stirring until smooth. Add the reserved ⅓ cup pasta cooking water, the salt, pepper, and nutmeg. Bring to a boil, reduce to a simmer and add the peas. Cook until the sauce is slightly thickened and the chicken is cooked through, about 2 minutes.
5. Transfer to a large bowl, add the fettuccine, Parmesan and fat-free half-and-half and toss to combine.
Nutrition per serving: 472 calories, 6.8g total fat (2.2g saturated), 56mg cholesterol, 4g dietary fiber, 65g carbohydrate, 35g protein, 667mg sodium.
Good source of: niacin, selenium, vitamin B12, vitamin B6.
From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.