American · Dinner
Chicken Alfredo (Low-Chol)
Boneless chicken breast is seared then sliced over fettuccine bound in a lighter Alfredo made from reduced-fat milk, evaporated milk, and Parmesan cheese thickened with a flour roux. Finished with garlic, black pepper, and parsley.
$4
10 minsPrep
20 minsCook
30 minsTotal
MediumLevel
Nutrition per serving
608Calories
62.7gProtein
15.5gFat
56.5gCarbs
11gSugar
2.7gFiber
1037mgSodium
79mgChol
5.9gSat Fat
612mgPotassium
328mgCalcium
2.1mgIron
0.9mcgVitamin B12
3.2mgVitamin C
protein-rich
low-cholesterol
low-chol
Instructions
1
Prep
Season the chicken with salt and black pepper, mince the garlic, chop the parsley, and bring a pot of salted water to boil.
2
Boil
Cook the fettuccine in salted boiling water over high heat for 9 to 11 minutes until just tender with a slight bite, then drain.
3
Sear
Heat the olive oil in a skillet over medium-high heat and sear the chicken for 5 to 6 minutes per side until juices run clear, then slice.
4
Simmer
Cook the garlic in residual oil over medium heat for 45 seconds, stir in the flour for 1 minute, then whisk in both milks and simmer until thickened.
5
Plate
Remove from heat, stir in the Parmesan until smooth, fold in the fettuccine and chicken, transfer to a bowl, and scatter parsley over top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz400g chicken breast, boneless and skinless
- 5 oz140g dry fettuccine
- 4 tsp4 tsp olive oil
- 2 tbsp2 tbsp all-purpose flour
- 1 cup240ml reduced-fat milk
- 2/3 cup160ml evaporated milk
- 1.4 oz40g Parmesan cheese
- 4 cloves4 cloves garlic
- 1/2 tsp1/2 tsp black pepper
- 1/2 tsp1/2 tsp salt
- 2 tbsp2 tbsp parsley
