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kitchenklutzFollowing my decision to make at least one new recipe every week, I looked over this week's recipe email from Good Morning America and settled on a variation of their healthy, relatively
Low-Cal Chicken Linguine Alfredo
Preparation Time: 5 minutes
Cook Time: 30 minutes
Ingredients
* 8 - 12 ounces whole wheat linguine (or similar quantity of other pasta)
* 1 tablespoon butter
* 3 garlic cloves, minced
* 0.5 - 0.7 lbs. chicken breast, diced (ham would also work well, I suspect)
* 2 teaspoons cornstarch
* pinch of ground nutmeg
* 3/4 cup low-fat, low-sodium chicken broth
* 1/2 cup grated Parmigiano-Reggiano cheese (or just grated Parmesan)
* 1/2 cup 5% Greek yogurt (I used plain non-fat yogurt)
* salt and freshly ground pepper
Method
1. Bring a large pot of salted water to a boil. Add the linguine and cook according to the package directions, 9 to 11 minutes; drain.
2. While the pasta is cooking, melt the butter in a large nonstick saute pan over medium heat. Add the garlic and diced chicken; cook until the chicken is no longer pink and the garlic is fragrant. Season with 1/4 teaspoon salt and 1/4 teaspoon pepper.
3. Meanwhile, combine the cornstarch and nutmeg in a small bowl. Whisk in the chicken broth until smooth. Pour the mixture into the saute pan, raise the heat, and bring the sauce to a simmer, whisking occasionally. Whisk in Parmesan cheese until it has melted. Remove the saute pan from the heat and whisk in the yogurt until the sauce is smooth.
4. In a large bowl, toss the cooked linguine with the Alfredo sauce. Season with salt and pepper to taste, if desired. (I added another 1/4 teaspoon of black pepper to the finished Alfredo sauce.) Top the pasta with additional Parmesan cheese if desired, and serve.
Makes 3 - 4 servings.
This turned out extremely tasty, though as the original recipe called for 3/4 cup of yogurt (and I could taste that in the sauce) I decided to tone it down to 1/2 cup. A quick, relatively easy meal for a few people, but I suspect the leftover sauce won't refrigerate tremendously well.
Low-Cal Chicken Linguine Alfredo
Preparation Time: 5 minutes
Cook Time: 30 minutes
Ingredients
* 8 - 12 ounces whole wheat linguine (or similar quantity of other pasta)
* 1 tablespoon butter
* 3 garlic cloves, minced
* 0.5 - 0.7 lbs. chicken breast, diced (ham would also work well, I suspect)
* 2 teaspoons cornstarch
* pinch of ground nutmeg
* 3/4 cup low-fat, low-sodium chicken broth
* 1/2 cup grated Parmigiano-Reggiano cheese (or just grated Parmesan)
* 1/2 cup 5% Greek yogurt (I used plain non-fat yogurt)
* salt and freshly ground pepper
Method
1. Bring a large pot of salted water to a boil. Add the linguine and cook according to the package directions, 9 to 11 minutes; drain.
2. While the pasta is cooking, melt the butter in a large nonstick saute pan over medium heat. Add the garlic and diced chicken; cook until the chicken is no longer pink and the garlic is fragrant. Season with 1/4 teaspoon salt and 1/4 teaspoon pepper.
3. Meanwhile, combine the cornstarch and nutmeg in a small bowl. Whisk in the chicken broth until smooth. Pour the mixture into the saute pan, raise the heat, and bring the sauce to a simmer, whisking occasionally. Whisk in Parmesan cheese until it has melted. Remove the saute pan from the heat and whisk in the yogurt until the sauce is smooth.
4. In a large bowl, toss the cooked linguine with the Alfredo sauce. Season with salt and pepper to taste, if desired. (I added another 1/4 teaspoon of black pepper to the finished Alfredo sauce.) Top the pasta with additional Parmesan cheese if desired, and serve.
Makes 3 - 4 servings.
This turned out extremely tasty, though as the original recipe called for 3/4 cup of yogurt (and I could taste that in the sauce) I decided to tone it down to 1/2 cup. A quick, relatively easy meal for a few people, but I suspect the leftover sauce won't refrigerate tremendously well.
