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Week 56 Recipe

FETTUCCINE ALFREDO with CHICKEN & VEGETABLES

For those of you who are trying to cut calories, fat and sodium, this recipe cuts all those things in about half but is packed full of flavor!

TOOLS • 1 10" skillet • 1 chicken fryer • Large saucepan • Cutting Board • Knife • Wooden spoon • Whisk   INGREDIENTS • 2 tbsp unsalted butter • 3 tbsp flour • 3 cups 2% milk • 2 cloves garlic, chopped • 2 tbsp grated Parmesan cheese • salt & pepper to taste • ½ tbsp olive oil • 2 cups broccoli florets, bite-size • 8 oz. Mushrooms, sliced • 1 can diced tomatoes, drained • 8 oz cooked chicken breast, thinly sliced   (Store-bought rotisserie chicken works   well) • 12 oz whole-wheat fettuccine (we used   basil seasoned)

PREPARATION: To make the sauce (bechamel): Melt the butter in a 10" skillet 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. Set aside and keep warm. Heat oil in the chicken fryer 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. Season with salt & pepper. Meanwhile, cook the pasta according to the package instructions. Drain, reserving 1 cup of the cooking water. Add the pasta to the chicken mixture and toss to coat. If the sauce is too thick, add some of the pasta water to thin it. Serve immediately. HINTS: We used the chicken fryer because we found a 10" skillet just wasn’t big enough to cook the vegetables properly. They need room to cook. I would sprinkle a little Parmesan cheese on top of the dish when serving.