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Sunday, March 13, 2011

Tuscan Garlic Chicken with a Light Alfredo Sauce


I don’t know about you, but I am a sucker for a good alfredo sauce.  Throw in some breaded chicken, and we have ourselves a winner (especially since we can convince our 3 year old that it is chicken nuggets!)

My friend Sarah shared this recipe with me a few weeks ago.  I made a few adjustments.  One, this originally called for a bell pepper and 8 ounces of spinach.  Somehow I missed these ingredients on shopping day, so I just a little improvising (which you see reflected in the recipe).  Second, I lightened up the alfredo sauce (I’m trying to keep the baby weight off!)  Do note that lightening the sauce does make a thinner sauce.  To make a more authentic, thick alfredo sauce, simply use 1 ½ cups heavy cream in place of the milk, or go here for another great recipe.


Tuscan Garlic Chicken with a Light Alfredo Sauce
Adapted from Sarah Hill

½ cup, plus 1 tbsp flour (I used whole wheat)
1 tsp sea salt
2 tsp pepper
1 tsp dried marjoram
1 tsp dried basil
1 tsp dried oregano
1 ½ lb boneless skinless chicken breasts (about 6)
5 tbsp extra virgin olive oil, divided
1 tbsp minced garlic
12 oz frozen vegetable mix (broccoli, peas, orange bell pepper)
4 oz spinach
½ cup dry white wine
1 ½ cups lowfat milk
1 cup grated parmesan cheese
1 lb fettuccine (I used whole wheat spaghetti)


Preheat oven to 350 degrees F.

Combine the flour, salt, pepper, marjoram, basil and oregano in a shallow bowl, mix well.  Put each chicken breast in the mixture, flipping until well coated.

Heat 3 tablespoons of olive oil in a skillet over medium heat.  Cook the breaded chicken for 2 minutes or until golden brown.  Flip and cook until the other side is golden brown, an additional 2 minutes.  Add more oil and cook remaining chicken breasts.  Place the browned chicken on a baking sheet and finish cooking in the oven for 15 minutes or until cooked through.

Meanwhile, cook the pasta according to package instructions, adding the frozen vegetables for the last 6 minutes of cooking time.  Drain and set aside.

In a small saucepan, heat the remaining 2 tablespoons of olive oil and sauté the garlic until soft, about 1 minute.  Whisk in the remaining 1 tablespoon of flour, stirring constantly until the flour is smooth and lightly browned.

Add the wine to the saucepan and bring to a low boil.  Add the spinach and milk and heat through, but do not boil.  Stir in the parmesan cheese and heat through.

Toss the pasta and vegetables with the alfredo sauce. Serve each chicken breast on a bed of pasta.

Serves 6

Enjoy!
Amy

9 comments:

  1. Thanks for posting a lightened Alfredo sauce, with all the sweet treats I sample, I'm always looking for ways to save calories. This dish fits that bill!

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  2. Oh so good! thanks for sharing this - lower cal recipe : j

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  3. I like the adjustments you made to the recipe. Less calories is a plus. And then we turn to the chicken which looks amazing.

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  4. What a great looking adaptation! I actually prefer the lighter sauce so this is right up my alley!

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  5. You just can't go wrong with this meal! It looks delicious, and I love the way you've lightened the alfredo.

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  6. MMM!!! I'm loving your light sauce!! Nicely done!

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  7. This combines two of my family's favorites (breaded chicken and Alfredo) so I know it would be a winner in my house!

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  8. This looks delicious! I'm not a huge fan of alfredo sauce, so this lighter version is perfect!

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  9. I am always in for an alfredo sauce :) Great herb selection and recipe...

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