Wednesday, April 30, 2014

Chicken Fettuccine Alfredo

     OH BOY OH BOY !!!  This is dynamite !!!  We all love love love Fettuccine Alfredo, but it is LOADED with fat and calories !!!  Try this lightened up version and see if you can even tell the difference, we sure couldn't !!!  This dish has 6 servings, and that includes 2oz of grilled Chicken Breast and 4-5 Asparagus Spears, all for 400 calories, 40g carbs and 29g protein.  I think that's pretty darn good for a bowl of oooey goooey cheese and pasta !!!  ;)

12oz Grilled Chicken Breast, sliced
Roasted Asparagus ( roast at 450 for 20 min in foil lined pan after drizzling with EVOO, Balsamic Vinegar, half fresh lemon juice, salt and pepper)
1 Tablespoon EVOO
14oz diced yellow onion ( or medium-large onion)
Heaping teaspoon of chopped jarred garlic
8oz sliced mushrooms
5 drops Sriracha, or to taste
1 Tablespoon Butter
1/2 Tablespoon Lemon Zest
Juice from Half Lemon
2 teaspoons Flour
1 cup 2% milk
1 teaspoon Lite Salt, and more to taste
2 Tablespoons Greek or Lowfat Cream Cheese
3/4 cup shredded Parmesan
3 Tablespoons Fresh Chopped Parsley, for garnish
12oz Linguine or Fettuccine ( I use 100% Whole Wheat Pasta)
Pepper to taste

     Heat EVOO in skillet til hot and add onions, garlic and Sririacha to taste.  After golden brown ( may take 20 min) add mushrooms and cook thoroughly.  Add butter, lemon zest and juice of half lemon ( or juice to desired taste), stir and add flour, continue to whisk til combined. Add milk and salt and stir til thickened, about 3 minutes.  Add the Cream Cheese and Parmesan and stir til melted, add chopped Parsley now or wait and use it as garnish, or both!  Add Salt and Pepper to taste.
  Meanwhile, cook pasta al dente according to directions, reserve 1/4 cup of liquid before draining. After drained, pour pasta in large bowl.  Add excess 1/4 cup pasta water to sauce and stir, then pour over pasta.  Top with sliced grilled chicken, and asparagus spears.  Garnish with any additional Parmesan and Parsley as desired.  Enjoy !!!  You're going to LOVE it !!!  ;)

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