Chicken-Zucchini Alfredo

I have been looking for a healthier version of an all-time favorite -- and finally found one. This recipe is great because it uses evaporated milk rather than heavy whipping cream. Even better news: it tastes great too =) HERE is where I found it.



Chicken-Zucchini Alfredo

• 3 Tbsp extra-virgin olive oil
• 2 cloves garlic, minced
• 2 zucchini, thinly sliced into half-moons
• 16 oz thin skinless, boneless chicken breasts
• Freshly ground pepper
• 12 oz whole wheat fettuccine (preferably whole wheat)
• 1 Tbsp all-purpose flour
• 1 C cold low-fat milk (1%)
• 1/2 C evaporated nonfat milk
• 3/4 C freshly grated Parmesan cheese
• 1/4 C chopped fresh parsley

Bring a large pot of salted water to a boil. Heat 1 Tbsp olive oil in a nonstick skillet over medium heat. Add 1 clove garlic and cook 30 seconds. Add the zucchini, cover and cook until tender, stirring, about 6 minutes. Transfer to a bowl.

Heat another tablespoon oil in the skillet over medium-high heat. Season the chicken with 1/4 tsp each salt and pepper and cook through, 2 to 3 minutes per side. Transfer to a plate.

Cook the pasta in the boiling water as the label directs. Drain, reserving 1/2 C cooking water; return the pasta to the pot.

Meanwhile, whisk the flour and low-fat milk in a bowl. Place the remaining 1 clove garlic and 1 Tbsp oil in the skillet and cook over medium-high heat, 30 seconds. Add the flour-milk mixture and bring to a boil, stirring. Reduce the heat to low and cook, stirring, 2 minutes. Add the evaporated milk, 1/2 tsp salt and the cheese; stir to melt, 1 minute.

Cut the chicken into strips. Toss with the pasta, sauce, zucchini and parsley, adding the reserved pasta water to loosen.

Nutrition Facts

Serving Size 426 g

Amount Per Serving

Calories 642 Calories from Fat 184

% Daily Value*

Total Fat 20.4g 31%

Saturated Fat 5.6g 28%

Cholesterol 87mg 29%

Sodium 560mg 23%

Total Carbohydrates 63.7g 21%

Dietary Fiber 10.3g 41%

Sugars 8.7g

Protein 50.0g

Vitamin A 17% • Vitamin C 38% Calcium 43% • Iron 28%

Nutrition Grade B-

* Based on a 2000 calorie diet

Not bad for a cream-based pasta, eh?