Wednesday, March 3, 2010

Lighter Chicken Alfredo

So I've been trying to research some healthy recipes to balance out some of the not-so-healthy stuff I make. I came across this website and it had the first recipe. Then someone commented and left the second recipe. I made the second and it took me all of 10 minutes and no more than $7-8 to make. Impressive, yes?

Dana’s Fettuccine Alfredo
Serves: 4

  • 8 ounces fettuccine (use whole-grain versions — whole-wheat or brown rice pasta — for extra fiber)
  • 1 tablespoon unsalted butter
  • 1/4 cup heavy cream
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • Pinch freshly grated nutmeg
  • 4 ounces light cream cheese
  • 2/3 cup grated Parmesan cheese


Cook pasta according to package directions, reserving 1/2 cup of the cooking liquid. Melt butter in a large skillet over medium heat. Add cream; season with salt, pepper and nutmeg. Simmer for 2 to 3 minutes as the sauce thickens. Add cream cheese and mix well with a whisk until smooth. Add cooked pasta and grated cheese; toss well to combine. If mixture appears too dry, add small amounts of reserved cooking liquid until the sauce is smooth and pasta is well coated. Serve immediately.

Nutrition Info (per 1 cup of pasta):
Calories: 400
Total fat: 16.5 grams
Saturated fat: 10 grams
Carbohydrates: 47 grams
Cholesterol: 56 milligrams
Sodium: 538 milligrams
Protein: 18 grams
Fiber: 6 grams

Tofu Alfredo Sauce
This recipe replaces the traditional heavy cream and butter with Tofu and saves 453 calories per serving for the sauce alone!
Makes 4 servings, (sauce alone)
  • 1 package (12oz) firm silken tofu
  • 1 garlic clove, crushed
  • ½ cup parmesan cheese
  • 1 Tbsp vegetable oil
  • 1 ½ tsp dried basil
  • 1 Tbsp dried parsley
  • ¼ tsp black pepper
  • 1 tsp Kosher salt (or less to taste)
  • 1 tsp onion powder
  • ¼ cup skim milk or plain soymilk
  • 1 # frozen chopped broccoli (or fresh)
  • 1 pound pasta, cooked and drained

• Combine sauce ingredients in a blender and blend until smooth. Warm in the microwave 3-
4 minutes on high, or until hot.
• Cook pasta. In the last 5 minutes of cooking time, add frozen (or fresh) broccoli to cooking water. (I put in some frozen broccoli and some chopped, frozen pre-cooked chicken I had at the same time)
Drain and toss with Alfredo Sauce. Top with more cheese if you like (you've save tons of fat calories in the sauce, you can enjoy them here!)
Nutrition Information: Per Serving: 52 Calories, 4 g Protein, 1 g Carbohydrate, 3 g Fat
Traditional Alfredo Sauce Comparison: 505 Calories, 9 g Protein, 5 g Carbohydrate, 51 g Fat

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