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| FETTUCCINE
ALFREDO with CHICKEN &
VEGETABLES |
| (click
for printable version of this
recipe) |
| 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! |
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| TOOLS: |
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1 10" skillet
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1 chicken fryer
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Large saucepan
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Cutting Board
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Knife
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Wooden spoon
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Whisk |
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| INGREDIENTS: |
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2 tbsp unsalted
butter
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3 tbsp flour
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3 cups 2% milk
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2 cloves garlic,
chopped
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2 tbsp grated
Parmesan cheese
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salt & pepper to
taste
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½ tbsp olive oil
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2 cups broccoli
florets, bite-size
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8 oz. Mushrooms,
sliced
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1 can diced tomatoes,
drained
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8 oz cooked chicken
breast, thinly sliced
(Store-bought
rotisserie chicken works
well)
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12 oz whole-wheat
fettuccine (we used
basil seasoned) |
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| (CLICK
ANY PICTURE TO
ENLARGE) |
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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. |
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| (CLICK ANY
PICTURE TO ENLARGE) |
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