Chicken Zucchini Alfredo

  • Preparation Time -1 min
  • Cooking Time -1 min
  • servings

A delcious 680 calorie mea. One of the bigger meals you can eat for the day with 49g of protein. Very fulfilling. I found this reciepe on a blog called http://dietsforweight-loss.blogspot.com/ It also has other yummy reciepes on it but this is the best by far! Going to prepare it tonight!

Ingredients

  • Kosher salt
  • 3 tablespoons extra virgin olive oil
  • 2 cloves garlic, minced
  • 2 zucchini, thinly sliced into half-moons
  • 4 4-ounce thin skinless, boneless chicken breasts
  • Freshly ground pepper
  • 12 ounces fettuccine (preferably whole wheat)
  • 1 tablespoonall-purpose flour
  • 1 cup cold low-fat milk (1%)
  • 1/2 evaporated non -fat milk
  • 1/4 cup chopped fresh parsley
  • 3/4 cup freshly grated parmesan cheese
Nutritional Info
  • Calories: 680
  • Protein: 49g
  • Carbohydrates: 79g
  • Fat: 18g
Other Dietary Information
  • Fiber 3 g

Steps

1
Bring a large pot of salted water to a boil. Heat 1 tablespoon olive oil in a nonstick skillet over medium heat. Add 1 clove garlic and cook 30 seconds. Add the zucchini, cover and cook until tender, stirring, about 6 minutes. Transfer to a bowl.
2
Heat another tablespoon oil in the skillet over medium-high heat. Season the chicken with 1/4 teaspoon each salt and pepper and cook through, 2 to 3 minutes per side. Transfer to a plate.
3
Cook the pasta in the boiling water as the label directs. Drain, reserving 1/2 cup cooking water; return the pasta to the pot.
4
Meanwhile, whisk the flour and low-fat milk in a bowl. Place the remaining 1 clove garlic and 1 tablespoon oil in the skillet and cook over medium-high heat, 30 seconds. Add the flour-milk mixture and bring to a boil, stirring. Reduce the heat to low and cook, stirring, 2 minutes. Add the evaporated milk 1/2 teaspoon salt and the cheese; stir to melt, 1 minute.
5
Cut the chicken into strips. Toss with the pasta, sauce, zucchini and parsley, adding the reserved pasta water to loosen.
Course
Dinner
Lunch
Main Ingredient
Pasta
Poultry
Dietary
Low Calories