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Dinner

A Veggie-Full Fettuccine Alfredo with Grilled Chicken

We've remade this savory, saucy classic into a nutrient-packed one-dish meal. Save 190 calories and 32 grams of fat over the traditional version.

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None

Servings
4
Prep Time
40 min
Cook Time
5 min
Duration
45 min

Ingredients

  • 1 tbsp olive oil, divided
  • 8 oz thin asparagus, trimmed and cut into 2-inch pieces
  • 1 3/4 cups peeled and matchstick-cut carrots
  • 1/2 tsp fresh ground black pepper, divided
  • 1/4 tsp sea salt, divided
  • 10 oz grape tomatoes, halved (about 1 3/4 cup)
  • 2 small shallots, thinly sliced
  • 1/2 tsp dried thyme
  • 7 oz whole-grain fettuccine
  • 1 tbsp organic unsalted butter
  • 2 cloves garlic, finely chopped
  • 2 tbsp white whole-wheat flour (TRY: King Arthur’s White Whole Wheat Flour)
  • 1 1/2cups whole milk
  • 1/8 tsp ground nutmeg
  • 3 oz Parmesan cheese, grated (about 3/4 cup packed), divided
  • Zest of 1 small lemon
  • 8 oz grilled or broiled boneless, skinless chicken breasts, sliced
  • 2 tbsp chopped fresh chives (TIP: If chives aren't available, try fresh thyme, tarragon, parsley or basil instead.)

Preparation

  1. In a large skillet on medium-high, heat 1/2 tbsp oil. Add asparagus and cook, stirring frequently, until lightly browned, 2 to 3 minutes. Add 1/2 cup water, bring to a simmer and cook for 1 minute. Add carrots, 1/4 tsp pepper and 1/8 tsp salt; continue cooking, stirring occasionally, until vegetables are crisp-tender, 5 to 7 minutes. Transfer to a medium bowl. Add remaining 1/2 tbsp oil to skillet, still on medium-high. Add tomatoes, shallots, thyme, remaining 1/4 tsp pepper and 1/8 tsp salt; cook, stirring frequently, until tomatoes soften slightly, about 3 minutes. Transfer to bowl with asparagus mixture and set aside.
  2. Bring a large pot of water to a boil. Add pasta and cook until al dente according to package directions. Before draining, ladle about 1 cup pasta cooking water into a heat-proof measuring cup and set aside. Return pasta to pot, off the heat.
  3. Meanwhile, in a medium saucepan on medium, melt butter. Add garlic and cook, stirring constantly, until fragrant, about 1 minute. Add flour and stir until completely absorbed, about 1 minute. Grab a whisk and slowly pour in milk as you whisk. Increase heat to high and whisk almost constantly, breaking up any clumps of flour, until milk comes to a simmer. Add nutmeg. Reduce heat to medium-low and simmer, whisking frequently until slightly thickened (consistency should be similar to heavy cream), 3 to 4 minutes. (TIP: If you’re not ready to use the sauce immediately, turn off the heat and cover the pan to prevent a skin from forming.)
  4. To pasta in pot, add sauce and about 1 oz cheese; stir until pasta is well-coated. Stir in about 1/4 cup reserved pasta cooking water to loosen sauce and keep texture creamy. Add additional water in 1/4 cup increments to reach desired consistency. Stir in vegetables and lemon zest. Divide among serving bowls and sprinkle evenly with remaining 2 oz cheese. Top with chicken and chives.

Nutrition Information

  • Serving Size 1 1/2 cups fettuccine alfredo, 1/2 cup chicken
  • Calories 527
  • Carbohydrate Content 55 g
  • Cholesterol Content 0 mg
  • Fat Content 18.5 g
  • Fiber Content 8 g
  • Protein Content 38.5 g
  • Saturated Fat Content 8.5 g
  • Sodium Content 575 mg
  • Sugar Content 11 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g