Healthified Chicken Linguine Alfredo

By dette

Alfredo is a classicly high-fat and calorie dish. This lovely linguine, a great 30-minute rush hour dinner, has much less fat and calories than the traditional version

Ingredients

• 8 oz whole grain uncooked linguine
• 2 teaspoons butter or margarine
• 2 tablespoons finely chopped shallot
• 1 clove garlic, finely chopped
• 1 pint (2 cups) fat-free half-and-half
• 3 tablespoons all-purpose flour
• 1/2 cup reduced-fat sour cream
• 1/4 cup shredded fresh Parmesan cheese
• 1/2 teaspoon salt
• 1/8 teaspoon white pepper
• 1 lb chicken breast strips for stir-fry
• 1 jar (7 oz) roasted red bell peppers, drained, thinly sliced
• 1/3 cup shredded fresh Parmesan cheese
• 2 tablespoons chopped fresh parsley

Details

Servings 6
Preparation time 30mins
Cooking time 60mins

Preparation

Step 1

1. In 4-quart Dutch oven, cook linguine as directed on package. Drain; rinse with hot water. Return to Dutch oven to keep warm.
2. Meanwhile, in 2-quart saucepan, melt butter over medium heat. Add shallot and garlic; cook and stir 1 minute. In medium bowl, beat half-and-half and flour with wire whisk; add to saucepan. Heat to boiling, stirring frequently. Beat in sour cream with wire whisk. Reduce heat to low; cook 1 to 2 minutes or until heated. Remove from heat; stir in 1/4 cup cheese, the salt and pepper.
3. Heat 12-inch nonstick skillet over medium-high heat. Add chicken; cook about 5 minutes, stirring frequently, until no longer pink in center.
4. Add chicken, bell peppers and sauce to linguine; stir to mix. Cook over low heat until thoroughly heated. Garnish each serving with cheese and parsley.

Nutritional Information

1 Serving: Calories 370 (Calories from Fat 100); Total Fat 11g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 70mg; Sodium 550mg; Total Carbohydrate 40g (Dietary Fiber 3g, Sugars 8g); Protein 29g Percent Daily Value*: Vitamin A 20%; Vitamin C 30%; Calcium 25%; Iron 10% Exchanges: 2 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 3 Lean Meat Carbohydrate Choices: 2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.