Monday, July 27, 2015
Homemade (Lower Fat) Chicken Fettucine Alfredo
#MaintenanceMealMonday
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)
Directions:
- Start the grill.
- 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.
- 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.
- Begin heating a large pot of water, bring to a boil.
- Flip chicken on the grill and continue to cook for an additional 3-4 minutes or until chicken is cooked thoroughly. Allow to rest.
- 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.
- 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.
- Slice chicken into bite-sized pieces and add to the sauce.
- Add about 3 cups of pasta to a large pan or wok.
- 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.
Exchanges:
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.