Monday, May 24, 2010

Light Spinach Fettuccini Alfredo with Chicken and Broccoli

This is Emilia's favorite meal. She even asked for it for her birthday when she could have whatever she wanted. It came out of an old Shape magazine in 2003 and Chris has been making it ever since.

    12 ounce spinach fettuccini
    2 cups broccoli florets
    2 teaspoons olive oil
    2 pounds skinless, boneless chicken breast, cut into 1-inch pieces
    3 garlic cloves
    2 tablespoons all-purpose flour
    1/2 teaspoon salt
    1/4 teaspoon ground black pepper
    1 1/2 cups nonfat milk
    4 tablespoons grated Parmasan cheese

Cook pasta according to package directions while steaming the broccoli.
In large skillet, heat olive oil over med-high heat, add chicken and garlic. Cook about 3-5 min or until chicken is golden on all sides. Add flour, salt and pepper and mix till chicken is well coated on all sides. Add milk and Parmesan cheese and bring to a boil, reduce heat and simmer for 3 min till sauce thickens. Add sauce to pasta and broccoli and mix well. Makes 4 2 cup servings.

Number of Servings: 4

Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 278.8
  • Total Fat: 5.6 g
  • Cholesterol: 54.6 mg
  • Sodium: 492.3 mg
  • Total Carbs: 37.3 g
  • Dietary Fiber: 2.8 g
  • Protein: 20.4 g

No comments:

Post a Comment