1 recipe Light Alfredo Sauce
12 ounces linguine pasta, cooked according to package instructions, al dente
1 lb. skinless boneless chicken breasts or chicken tenders with tendons removed, grilled or baked
1 teaspoon dried oregano
3/4 teaspoon lemon pepper
1/2 teaspoon garlic powder
1/8 teaspoon salt
1.Season chicken, both sides with oregano garlic powder and lemon pepper and bake at 350 F for
20 to 30 minutes until juices run clear. The amount of time needed to bake or grill tenders is
about half that of a breast. Remove chicken from oven and slice into bite size pieces.
2.While chicken is baking, boil water and cook pasta al dente according to package directions.
Rinse cooked pasta in hot water, drain well and spray lightly with olive oil cooking spray.
3.Prepare Light Alfredo Sauce
LIGHT ALFREDO SAUCE
2 cups nonfat half and half
1/4 cup plus 2 tablespoons flour or 1/2 cup flour if omitting yolk
1 cup nonfat skim milk
1 egg yolk – optional
1 tablespoon Molly McButter or similar butter seasoning
1/2 teaspoon or more salt
white pepper to taste
4 oz. fresh grated Parmesan cheese or Asiago cheese
1/8 teaspoon nutmeg
1 tablespoon fresh lemon juice
2 tablespoons fresh chopped basil – optional
2 tablespoons fresh chopped parsley – optional
1.Pour fat free half-and-half into a large heavy-bottomed saucepan. Adding about a third of the flour
at a time, whisk flour briskly into fat free half-and-half, then whisk egg yolk and 1 cup skim milk
into the mixture.
2.Bring mixture to gentle boil over medium heat; whisking constantly continue to cook 10 minutes
or until sauce thickens. Add salt, pepper, butter flavoring and reduce heat to low add cheese,
nutmeg and simmer for 5 minutes, whisking often.
3.Add chicken, lemon juice and fresh herbs to sauce continue to simmer another 2 to 3 minutes
until all ingredients are heated through. Adjust seasoning if necessary.
4.To serve; divide linguini into four servings and top each serving with 1½ – 2 cups sauce or toss
linguini together with sauce and divide into four servings. Top with 1 tablespoon grated cheese
and fresh chopped parsley.
Yield four servings each at approximately 690 calories; 10.5 grams total fat; 6 grams saturated fat; 132
milligrams cholesterol; 90 grams carbohydrate; 2.5 grams dietary fiber; 55 grams protein; 713 1089
milligrams sodium.
High fat version contains 948 calories vs. 690 and 42 grams fat vs. 10.5
Cook’s Note: For a more dramatic presentation rather than adding the chicken to the sauce, slice hot
roasted chicken breast on the diagonal and fanned out on top of noodles and sauce. Top with 1
tablespoon grated cheese and fresh parsley.
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