Monday, March 5, 2012

Light Chicken-Zucchini Alfredo

Light Chicken-Zucchini Alfredo


Ingredients: 

  • 16 oz thin skinless, boneless chicken breasts
  • 12 oz fettuccine
  • 2 cloves garlic
  • 2 zucchini, thinly sliced into half-moons
  • 1 tablespoon flour
  • 1 cup cold milk
  • 1/2 cup evaporated nonfat milk
  • 1 cup freshly grated parmesan cheese
  • 1/4 cup chopped fresh parsley
  • 3 tablespoons olive oil
  • ground pepper
  • salt


Directions:
  1. Bring a large pot of salted water to a boil. Heat 1 tablespoon olive oil in a nonstick skillet over medium heat. Add 1 clove garlic and cook 30-40 seconds. Add the zucchini, cover and cook until tender, stirring. Transfer to a bowl.
  2. Heat another tablespoon oil in the skillet over medium-high heat. Season the chicken with salt and pepper and cook through, 2 to 3 minutes per side. Transfer to a plate.
  3. Heat another tablespoon oil in the skillet over medium-high heat. Season the chicken with salt and pepper and cook through, 2 to 3 minutes per side. Transfer to a plate.
  4. Meanwhile, whisk the flour and milk in a bowl. Place the remaining 1 clove garlic and 1 tablespoon oil in the skillet and cook over medium-high heat, 30-40 seconds. Add the flour-milk mixture and bring to a boil while stirring. Reduce the heat to low and cook and don’t stop stirring for about 2 minutes. Add the evaporated milk, 1/2 teaspoon salt and the parmesan cheese. Keep stirring until cheese has melted.
  5. Cut the chicken into strips. Toss with the pasta, sauce, zucchini and parsley, adding the reserved pasta water to loosen.
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