Total Nutrition Technology
Monday, July 27, 2015

Homemade (Lower Fat) Chicken Fettucine Alfredo


From the Gretka Family Kitchen

Ingredients (serves four):
  • 8oz (one small box) Fettucine
  • 2 tsp olive oil
  • 1lb (4 breasts) boneless, skinless chicken breast (washed, fat trimmed, and pounded thin)
  • 1 tsp pepper
  • 1 Tbsp Italian seasoning
  • 1 tsp garlic powder
  • 1 1/2 c. skim milk
  • 1/2 c. flour
  • 1/4 c. unsalted butter (cut into pieces)
  • 2 oz shredded parmesan and/or reduced fat cheddar cheese
  • 2 tsp pepper
  • 1 tsp garlic powder
  • 1 tsp salt (optional)
  • 1 Tbsp oregano
  • fresh basil (to garnish)

  1. Start the grill.
  2. Prepare the chicken by seasoning both sides with a mixture of 1 tsp pepper, 1 Tbsp Italian seasoning and 1 tsp garlic powder. Place on the grill.
  3. While chicken is cooking, whisk together skim milk and flour in medium saucepan until smooth. Heat over medium heat whisking constantly until the sauce thickens (about 7-10 minutes). Remove from heat.
  4. Begin heating a large pot of water, bring to a boil.
  5. Flip chicken on the grill and continue to cook for an additional 3-4 minutes or until chicken is cooked thoroughly. Allow to rest.
  6. Add pasta to boiling water, cook for 7 minutes or until tender, but al dente. Strain, rinse, and add 2 tsp olive oil to coat. 
  7. Reduce heat on stove to low, add butter to the thickened milk/flour sauce mixture and whisk until melted. Add cheese and seasonings until well blended. 
  8. Slice chicken into bite-sized pieces and add to the sauce.
  9. Add about 3 cups of pasta to a large pan or wok.
  10. Add sauce to pan/wok and mix to coat. Serve 1/2-3/4 c. per person and garnish with fresh basil leaves. Serves well with a side salad. 

Per serving of this dish (salad not included): 2 Starch, 1/2 Dairy, 3 Meat and 2 Fat 

Can substitute zucchini or spaghetti squash in place of traditional wheat noodles. 

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