Monday, June 18, 2012

Cooking Light with Giada De Laurentiis: Fettuccine Alfredo (with Chicken & Broccoli)

Thanks to a little email from a member of the Cookin' Lean community, I was inspired to take a stab at lightening up a classic, buttery and cheesy Italian dish---Fettuccine Alfredo! My guide for this recipe was the Queen of Italian Cuisine on the Food Network....Giada De Laurentiis. Here is my Cookin' Lean, and loaded with protein, take on her Fettuccine Alfredo.

FETTUCCINE ALFREDO
with CHICKEN and BROCCOLI
Serves 4

INGREDIENTS
  • 8 ounces Vegetable Fettuccine
  • 1 tablespoon "I Can't Believe It's Not Butter"
  • 2 teaspoons all-purpose four
  • 1 clove garlic, minced
  • 2 teaspoons grated lemon zest
  • 1/2 teaspoon salt
  • 2 cups FAT FREE Half & Half
  • 2 tablespoons FAT FREE PHILADELPHIA cream cheese
  • 3/4 cup KRAFT REDUCED FAT grated Parmesan
  • 3 tablespoons fresh parsley, chopped
  • Ground pepper
  • 2 6-8oz. boneless/skinless chicken breasts
  • 1 12oz. bag Steamfresh Broccoli Florets
DIRECTIONS

For the sauce... Melt the ICBINB in a skillet over medium heat.  Add the garlic and lemon zest; cook for about 1 minute. Add the flour and cook for 1 minute. Whisk in the FAT FREE half & half. While whisking constantly, add the salt. After about 3 minutes, it should be just thickened, making it time to add the cream cheese and Parmesan cheese. Whisk until melted, about 1 minute. Stir in the chopped parsley.

While making the sauce, boil the fettuccine in a large pot of salted water. Follow directions on the pasta box to attain the pasta texture you desire. When finished, drain and set aside in a large serving bowl or return to pot.

**If adding chicken and broccoli to the dish, grill the chicken until cooked thoroughly and steam the broccoli in Steamfresh microwavable bag for 5 minutes. Slice cooked chicken. Add cooked broccoli and chicken to the pasta.

Add sauce to the pasta, chicken and broccoli; tossing gently until everything is thoroughly covered with sauce.

Divide into 4 bowls and top with additional Parmesan and parsley, if desired.


RESULTS

Nutrition Facts (per serving): Nutrition facts for original recipe are based on 6 servings. Original suggests serving 6-8.

Before ~ 1,071 calories/ 71.5g fat/ 95.4g carbohydrate/ 29g protein/ 4.4g fiber
After ~ 478.3 calories/ 7.8g fat/ 65g carbohydrate/ 41.1g protein/ 8.3g fiber

SAVES ~  592.7 calories / 63.7g fat / 30.4g carbs

ADDS ~ 12.1g protein & 3.9g fiber

To make this recipe a bit more waistline friendly, I reduced the amount of pasta and added more nutrition in the form of lean chicken and broccoli. The protein in the chicken will help to keep you feeling full and satisfied longer than just pasta alone; making you less likely to raid the ice cream freezer later in the evening! Overall, this dish will satisfy your craving for rich pasta without sacrificing your commitment to cookin' lean. Enjoy!!


2 comments:

  1. This is what I was looking for ..I actually made it out already at home . and it tastes good! Everyone at home loved it! Thanks for the recipe!

    ReplyDelete
  2. Just made this tonight, and it was really great! My sauce thickened too much due to poor timing on my part, but I just thinned it with some of the pasta water and it was perfect. I added the sliced chicken on top at the end, but stirred the broccoli in. Great!

    ReplyDelete

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