Monday, August 15, 2011

Chicken Alfredo Makeover

1 package (16 ounces) fettuccine
1-1/2 pounds boneless skinless chicken breasts, cut into 1-inch cubes
1 tablespoon Italian seasoning
6 garlic cloves, minced, divided
3 tablespoons reduced-fat butter, divided
1/2 pound sliced fresh mushrooms
1 medium onion, chopped
1/3 cup all-purpose flour
1-1/2 teaspoons salt
1/4 teaspoon pepper
3 cups fat-free milk
1 cup half-and-half cream
1-1/2 cups (6 ounces) shredded reduced-fat Colby-Monterey Jack cheese
3 plum tomatoes, chopped
1/2 cup reduced-fat sour cream
1/4 cup plus 3 tablespoons shredded Parmesan cheese, divided

* This makes a lot so half the recipe if you have a smaller family.


1.Cook fettuccine according to package directions. Meanwhile, in a large skillet over medium heat, cook the chicken, Italian seasoning and 2 garlic cloves in 1 tablespoon butter until chicken is no longer pink; remove and keep warm.
2.In the same skillet, saute mushrooms and onion in remaining butter until tender. Add remaining garlic; saute 1-2 minutes longer. Stir in the flour, salt and pepper until blended; gradually add milk and cream.
Bring to a boil; cook and stir for 1-2 minutes or until thickened. Add the Colby-Monterey Jack cheese, tomatoes, sour cream, 1/4 cup Parmesan cheese and reserved chicken; cook and stir until heated through.
Drain fettuccine; serve with sauce. Sprinkle each serving with 1 teaspoon of remaining Parmesan cheese. 

Yield: 9 servings.

Nutrition Facts: 1 cup fettuccine with 1 cup sauce equals 462 calories, 13 g fat (8 g saturated fat), 79 mg cholesterol, 766 mg sodium, 50 g carbohydrate, 3 g fiber, 35 g protein.

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