Meal Makeover: Fettuccine Alfredo

09.10.10
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Creamy sauces like these can hold up to 25 grams of fat! Photo courtesy of Kevin and Amanda

This creamy, gooey, simply fatty dish is one of my all time favorite splurge foods. [As in I could eat an entire family size helping of it with no problem]. There’s something so nostalgic and comfortable about a bowl of this decadent dish.  Well, it doesn’t take a rocket scientist to figure out that a sauce made solely of heavy cream, milk and cheese is not the healthiest.  Since I’m not ready to part with the creamy goodness of fettuccine [as I’m sure most you aren’t either!] I’m giving the original recipe a makeover! Feast your eyes [and your tummy] on the transformation!

The Original

And in this corner, weighing in with a whooping 990 calories and 50 grams of fat is the original Olive Garden Grilled Chicken Fettuccine Alfredo [LUNCH portion!] Times that by two, ladies and gentlemen, and you have their dinner portion. This heavy-weight is one of Olive Garden’s top sellers and a defending champion in the world of fettuccine Alfredo.

However, a new contender has jumped in the ring, and although is substantially lighter than the original, has all of the same flavors, ingredients and textures you’ve come to love [plus more veggies!] Weighing more than 50% less with 405 calories and 12 grams of fat, this dish will leave you feeling full without the bloat or guilt that comes with the original. And with the addition of broccoli and mushrooms, you are getting 1-2 of your daily recommended vegetable servings. [And for those who hate the taste of veggies, this is perfect!]

It’s no contest, in my book, to who the clear winner is for your dinner tonight. The light version! It has all of the ingredients you love and the creamy flavor you’ve come to love with Alfredo, just with half the fat and calories! [I’m making it this weekend, so look forward to some step by step photos next week!] Recipe base is courtesy of Cooking Light, however, I made some changes and added broccoli!

Grilled Chicken Fettuccine Alfredo with Mushrooms and Broccoli

Ingredients

  • 3  (4-ounce) boneless chicken breasts [fresh or frozen]
  • 1/3  cup  plain low-fat yogurt
  • 1  teaspoon  dried basil, divided
  • 1  teaspoon  dried oregano, divided
  • Cooking Spray
  • 1  teaspoon  olive oil
  • 1  cup  finely chopped onion
  • 1/2  cup  chopped  red [or yellow] pepper
  • 2  cloves garlic, minced
  • 5  cups  sliced fresh mushrooms (I prefer shiitake]
  • 1 1/2 cups of steamed broccoli
  • 1/2  cup  dry white wine [try white cooking wine or Chardonnay]
  • 2  tablespoons  all-purpose flour
  • 1 1/2  cups  canned low-sodium chicken broth
  • 3  ounces  Neufcha@Gtel cheese, cut into cubes [ask your grocery, this is a French cheese with the consistency of cream cheese, just less fat]
  • 1/2  teaspoon  salt
  • 1/4  teaspoon  freshly grated nutmeg
  • 1/3  cup  chopped fresh parsley
  • 1/4  cup  grated Parmesan cheese
  • 8  ounces  whole wheat fettuccine, uncooked

Preparation

  1. Combine chicken, yogurt, 1/2 teaspoon basil, and 1/2 teaspoon oregano in a shallow dish; stir well. Cover and marinate in refrigerator 30 minutes.
  2. Coat a large nonstick skillet with cooking spray; add oil. Place over medium heat until hot. Add onion and red pepper; cook, stirring constantly, 3 to 5 minutes. Add remaining 1/2 teaspoon basil and 1/2 teaspoon oregano; stir in garlic. Cook 1 minute, stirring frequently. Add mushrooms. Cook over medium-high heat 3 to 4 minutes or until mushrooms begin to brown, stirring frequently. Add wine; cook over medium heat until liquid evaporates, stirring occasionally. Sprinkle with flour, stirring well. Add broth; bring just to a simmer over low heat, stirring frequently. Add Neufcha@Gtel cheese, salt, and nutmeg. Cook 3 to 5 minutes or until cheese melts and mixture is smooth, stirring frequently. Remove from heat; stir in parsley and Parmesan cheese. Set aside, and keep warm.
  3. Cook pasta according to package directions, omitting salt and fat and drain well. Combine pasta and vegetable mixture and toss well. Set aside,and keep warm. Remove chicken from marinade, discarding marinade.
  4. Coat grill rack with cooking spray; place on grill over medium-hot coals (350° to 400°). Place chicken on rack; grill, covered, 3 to 4 minutes on each side or until chicken is done.
  5. Steam a bag of steam fresh broccoli. Save 1 1/2 cups for recipe, save the rest for the side dish.
  6. Remove chicken from grill; let stand 5 minutes. Slice diagonally into strips.
  7. Spoon pasta mixture onto a serving platter; top with chicken strips. Serve immediately.

Nutritional Information: 382 calories, 12 grams of fat and 32 grams of protein.

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