Low Fat Alfredo with Chicken and VeggiesPosted: August 7, 2010
This is adapted from a recipe on Eat This, Not That – which I keep mentioning here as a great resource. Restaurants make Alfredo with cream, butter, and cheese. You can eliminate cream and make a basic bechamel sauce with flour, low-fat milk, a little butter, and Parmesan. Add chicken, broccoli, mushrooms, and, sundried tomatoes, and you have a complete meal with VEGETABLES. This makes about 8 portions. Only drawback – it takes 3 pots to cook it!
2 Tbsp unsalted butter
1/3 cup flour
4 cups 1 or 2% milk
4 cloves garlic, chopped
¼ cup grated Parmesan
Salt and black pepper to taste
1 Tbsp olive oil
3 cups bite-size broccoli florets
8 oz cremini (or similar) mushrooms, sliced (1 box)
1/2 cup chopped sundried tomatoes
12 oz cooked chicken, thinly sliced (store-bought rotisserie chicken – remove skin, works well)
16 oz whole-wheat fettuccine
To make the bechamel, melt the butter in a saucepan over medium-low heat. Whisk in the flour. Cook for 1 minute. Slowly whisk in the milk to prevent any lumps from forming. Add the garlic and simmer, whisking often, for 10 to 15 minutes, or until nicely thickened. Stir in the Parmesan and season with salt and pepper. Keep warm.
Heat the oil in a large skillet or saute pan over medium-high heat. Add the broccoli and cook for 3 to 4 minutes. Add the mushrooms and tomatoes. Cook for 5 minutes, or until the vegetables have lightly caramelized. Stir in the chicken and just warm through. Season with salt and pepper.
Cook the pasta (this is the 3rd pot!) according to the package instructions. Drain, reserving 1 cup of the cooking water. Return the pasta to the pot, add the sauce and the chicken mixture, and toss to coat. If the sauce is too thick, add some of the pasta water to thin it. Serve immediately.
Garnish with thinly sliced fresh basil, and for the non-dieters, more parmesan.