Chicken Alfredo with Zucchini Ribbons

Name: Chicken Alfredo with Zucchini Ribbons
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 4
Cuisine: Mediterranean, Italian, European
Ingredients: 0 teaspoons freshly ground black pepper; 4 thinly sliced skinless boneless chicken breast cutlets (1 pound total); 118 milliliters evaporated skim milk (not condensed milk); 1 Tbsp all-purpose flour; 59 milliliters finely chopped fresh parsley leaves; 2 garlic cloves, minced; 237 milliliters cold low-fat (1%) milk; 3 Tbsps olive oil; 177 milliliters freshly grated Parmesan cheese; 340 grams fettuccine pasta, preferably whole wheat; 1 teaspoons salt; 454 grams medium zucchini (about each)

Chicken Alfredo with Zucchini Ribbons might be just the Mediterranean recipe you are searching for. One serving contains 567 calories, 24g of protein, and 18g of fat. This recipe covers 25% of your daily requirements of vitamins and minerals. This recipe serves 4. It works well as a main course. If you have fettuccine pasta, zucchini, parmesan cheese, and a few other ingredients on hand, you can make it. To use up the zucchini you could follow this main course with the Zucchini Dessert Squares as a dessert.

Instructions

Slice the ends off the zucchini and discard. Using a mandoline or carefully with a sharp knife, slice the zucchini lengthwise into very thin slices. Stack the slices and cut lengthwise into 1/4-inch-wide ribbons.

Ingredients you will need

Zucchini

Equipment you will use

Mandoline

Knife

Heat 1 tablespoon of the oil in large nonstick skillet over medium heat.

Ingredients you will need

Cooking Oil

Equipment you will use

Frying Pan

Add half the garlic and cook for 30 seconds.

Ingredients you will need

Garlic

Add the zucchini ribbons, cover, stirring occasionally, and cook until the zucchini is just tender, about 3 minutes.

Ingredients you will need

Zucchini

Transfer to a bowl.

Equipment you will use

Bowl

Heat 1 tablespoon of the oil in the skillet over medium-high heat. Season the chicken with 1/4 teaspoon salt and the black pepper and cook until cooked through, 2 to 3 minutes per side.

Ingredients you will need

Black Pepper

Whole Chicken

Salt

Cooking Oil

Equipment you will use

Frying Pan

Transfer the chicken to a plate and tent with foil to keep warm.

Ingredients you will need

Whole Chicken

Equipment you will use

Aluminum Foil

Cook the pasta al dente according to the directions on the package. Reserve 1/2 cup of the pasta water.

Ingredients you will need

Water

Pasta

Drain the pasta and return it to the pasta pot.

Ingredients you will need

Pasta

Equipment you will use

Pot

Meanwhile, make the sauce.

Ingredients you will need

Sauce

Combine the flour and low-fat milk, stirring until the flour is dissolved.

Ingredients you will need

1 Percent Milk

All Purpose Flour

Heat the remaining 1 tablespoon oil in the skillet over medium-high heat.

Ingredients you will need

Cooking Oil

Equipment you will use

Frying Pan

Add the remaining garlic and cook for 30 seconds.

Ingredients you will need

Garlic

Add the milk-flour mixture and cook, stirring constantly, until the mixture begins to boil. Reduce the heat to low and cook, stirring, for 2 minutes more.

Ingredients you will need

All Purpose Flour

Milk

Add the evaporated skim milk, the remaining 1/2 teaspoon salt, and the cheese and cook, stirring, until the cheese is melted, about 1 minute.

Ingredients you will need

Evaporated Skim Milk

Cheese

Salt

Add 1 cup of the sauce, the zucchini, and 3 tablespoons of the parsley to the pasta in the pot and toss to combine.

Ingredients you will need

Zucchini

Parsley

Pasta

Sauce

Equipment you will use

Pot

Add a little of the reserved pasta water as necessary to loosen the sauce.

Ingredients you will need

Water

Sauce

To serve, place 2 cups of the pasta mixture on each plate. Top with a piece of chicken.

Ingredients you will need

Whole Chicken

Pasta

Drizzle with the remaining sauce and garnish with the remaining parsley.

Ingredients you will need

Parsley

Sauce

SERVING SIZE 2 cups of pasta mixture and 1 piece of chicken breastPER SERVING Calories 660; Total Fat 2 g (Sat Fat 5 g; Mono Fat 9.2 g; Poly Fat 1.7 g); Protein 49 g; Carb 79 g; Fiber 11 g; Cholesterol 90 mg; Sodium 880 mgEXCELLENT SOURCE OF Calcium, Copper, Fiber, Folate, Iron, Magnesium, Manganese, Niacin, Phosphorus, Protein, Riboflavin, Selenium, Thiamin, Vitamin B6, Vitamin C, Vitamin K, ZincGOOD SOURCE OF Iodine, Vitamin A, Vitamin B12, Vitamin D

Ingredients you will need

Whole Chicken

Pasta

Comfort Food Fix

Reprinted with permission from Comfort Food Fix: Feel-Good Favorites Made Healthy by Ellie Krieger. Copyright © 2011 by Ellie Krieger; photography copyright @copy; 2011 by Quentin Bacon. Published by Houghton Mifflin Harcourt

Ingredients you will need

Bacon