s Chicken Alfredo s   



Yields: 4 Servings

Ingredients

8 ounces fettuccine
3 tablespoons flour
3/4 Teaspoon Salt
1/2 Teaspoon Freshly Ground Black Pepper
3/4 pound Skinless Boneless Chicken Breasts cut into 1-inch cubes
2 teaspoons olive oil
1 cup low-fat (1%) milk
2 tablespoons reduced-fat cream cheese (Neufchâtel)
1/4 teaspoon nutmeg
1/2 Cup Frozen Peas
3/4 Cup Grated Parmesan Cheese
2 tablespoons sliced scallions or snipped fresh chives


 
Instructions
 In a large pot of boiling water, cook the fettuccine until tender. Drain well, reserving 1/3 cup of the cooking water.

Meanwhile, on a sheet of waxed paper, combine 2 tablespoons of the flour, 1/4 teaspoon of the salt, and 1/4 teaspoon of the pepper. Dredge the chicken in the flour mixture, shaking off the excess.

In a large nonstick skillet, heat the oil until hot but not smoking over medium heat. Add the chicken and cook, stirring, until light browned, about 2 minutes. Add the remaining 1 tablespoon flour and stir until the chicken is coated. Gradually add the milk, stirring until smooth. Add the cream cheese, reserved 1/3 cup pasta water, the nutmeg, remaining 1/2 teaspoon salt, and remaining 1/4 teaspoon pepper. Bring to a boil, reduce to a simmer, cover, and cook until the sauce is slightly thickened and the chicken is cooked through, about 5 minutes.

Add the peas and cook, uncovered, just until the peas are warmed through, about 1 minute. Transfer to a large bowl, add the fettucine and Parmesan, and toss to combine. Spoon the fettuccine mixture onto 4 plates, sprinkle the scallions over, and serve.

Per Serving (excluding unknown items): 219 Calories; 8g Fat (33.8% calories from fat); 27g Protein; 8g Carbohydrate; 1g Dietary Fiber; 61mg Cholesterol; 755mg Sodium. Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Fat.

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Pasta Light, pg. 106

Cuisine :       

Main Ingredient :  

For playful variations, replace the fettuccine with bow-tie, rotelle, or even multi-colored radiatore pasta. New Page 1


 

Nutrition Facts
Serving Size: 1 serving
Servings Per Recipe: 4
Amount Per Serving
Calories:  0
Calories from fat: n/a

% Daily Value*
Total Fat   0g 0%
     Saturated Fat  0g 0%
Cholesterol   0mg 0%
Sodium   0mg 0%
Total Carbo    0g 0%
     Dietary Fiber   0g 0%
     Sugars    0g  
Protein   0g  
Vitamin A       0% Vitamin C     0%
Calcium         0% Iron      0%
*Percent Daily Values are based on a 2,000 calorie diet.  Your daily values may be higher or lower depending upon your caloric intake.

Note:  The numbers in this chart are derived directly from data entered by you, the user.  Their accuracy critically depends upon proper linking of ingredient items to USDA ingredient elements.  Use at your own risk; we take no responsibility for their accuracy.  Consumers with medical issues should always consult a licensed nutritionist.