Fettuccine Alfredo with Grilled Chicken

posted in: Essential Oil Tips | 0

Fettuccine Alfredo. Rich, creamy, garlic-y sauce served over piping hot, slippery pasta and topped with tender, juicy chicken. What’s not to love? Oh ya, the fact that it’s usually laden with saturated fat and high in empty carbs.  But since it’s so delicious we just had to come up with a healthier version.

I made my own sauce using oil in place of butter and low fat milk in place of heavy cream. I served it over whole wheat pasta and paired it with lean grilled chicken and freshly steamed broccoli. Yum!

This dish is just packed with proteinfiber, and a good dose of heart healthy fats. Definitely a recipe that will be repeated around here!

Ingredients:

Sauce:

  • 1/3 cup olive oil
  • 1/3 cup all purpose flour
  • 3 heaping Tbsp chopped garlic, or to taste
  • 4-6 cups whole milk, or until you get the consistency you want
  • salt and pepper to taste
  • 1/3 cup grated Parmesan cheese

Chicken:

  • 4 chicken breasts, patted dry
  • cooking spray
  • salt and pepper to taste

Directions:

  1. Preheat grill to medium high, or, if you have an indoor grilling machine, preheat to about 400°F.
  2. Spray the tops of chicken with cooking spray, sprinkle with salt and pepper, and place on the grill. Cook about 6 minutes on each side, or until juices run clear. (I usually give my chicken a slice test to make absolutely sure it’s cooked all the way through. Since you’re going to slice this up anyway, it won’t ruin your presentation.)
  3. Now on to the sauce. Over medium heat, combine oil and garlic. Cook for about a minute, stirring often.
  4. Add the flour and cook until the mixture starts to bubble.
  5. Slowly whisk in the milk. When you first add the milk, the whole mixture will seize up. Keep adding about 1/2 cup at a time, making sure to whisk the new milk in completely before adding more. This will prevent lumps from forming in your sauce.
  6. When sauce has reached desired thickness, remove from heat and add a little salt and pepper. Mix in the Parmesan cheese and give it a taste test. It’s never too late to add a bit more garlic, salt or pepper.
  7. Serve over whole wheat pasta and add a side of steamed broccoli. Enjoy!

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