Chicken Alfredo with Zucchini Ribbons

Popular
Health score
44%
Chicken Alfredo with Zucchini Ribbons
45 min.
4
569kcal

Suggestions


Are you ready to indulge in a delicious and healthy twist on a classic favorite? Our Chicken Alfredo with Zucchini Ribbons is not only comforting but also brimming with flavor and nutrients. This dish brings together tender slices of skinless chicken breast, perfectly sautéed with fresh garlic and vibrant zucchini ribbons, all tossed in a creamy Alfredo sauce that’s surprisingly light.

In just 45 minutes, you can serve up a delightful meal that satisfies cravings without compromising on health. Each serving provides a hearty dose of protein, alongside the wholesome goodness of whole wheat fettuccine and an array of vitamins from fresh veggies. With the rich, nutty taste of Parmesan cheese blending seamlessly into the sauce, it's no wonder this dish has earned its place in the hearts of many.

Perfect for a cozy dinner or a comforting lunch, this Chicken Alfredo with Zucchini Ribbons promises to bring everyone together around the table. So, grab your frying pan and pot, and let’s create a meal that’s not only scrumptious but also makes you feel good about what you eat. Your taste buds will thank you!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • pieces chicken breast boneless skinless thinly sliced (1 pound total)
  • 0.5 cup evaporated skim milk (not condensed milk)
  • tablespoon flour all-purpose
  • 0.3 cup parsley fresh finely chopped
  •  garlic clove minced
  • cup milk 1% low-fat cold ()
  • tablespoons olive oil 
  • 0.8 cup parmesan cheese freshly grated
  • 12 ounces soup noodles whole wheat
  • 0.8 teaspoon salt 
  • 16 ounces zucchini 

Equipment

  • bowl
  • frying pan
  • knife
  • pot
  • aluminum foil
  • mandoline

Directions

  1. Slice the ends off the zucchini and discard. Using a mandoline or carefully with a sharp knife, slice the zucchini lengthwise into very thin slices. Stack the slices and cut lengthwise into 1/4-inch-wide ribbons.
  2. Heat 1 tablespoon of the oil in large nonstick skillet over medium heat.
  3. Add half the garlic and cook for 30 seconds.
  4. Add the zucchini ribbons, cover, stirring occasionally, and cook until the zucchini is just tender, about 3 minutes.
  5. Transfer to a bowl.
  6. Heat 1 tablespoon of the oil in the skillet over medium-high heat. Season the chicken with 1/4 teaspoon salt and the black pepper and cook until cooked through, 2 to 3 minutes per side.
  7. Transfer the chicken to a plate and tent with foil to keep warm.
  8. Cook the pasta al dente according to the directions on the package. Reserve 1/2 cup of the pasta water.
  9. Drain the pasta and return it to the pasta pot.
  10. Meanwhile, make the sauce.
  11. Combine the flour and low-fat milk, stirring until the flour is dissolved.
  12. Heat the remaining 1 tablespoon oil in the skillet over medium-high heat.
  13. Add the remaining garlic and cook for 30 seconds.
  14. Add the milk-flour mixture and cook, stirring constantly, until the mixture begins to boil. Reduce the heat to low and cook, stirring, for 2 minutes more.
  15. Add the evaporated skim milk, the remaining 1/2 teaspoon salt, and the cheese and cook, stirring, until the cheese is melted, about 1 minute.
  16. Add 1 cup of the sauce, the zucchini, and 3 tablespoons of the parsley to the pasta in the pot and toss to combine.
  17. Add a little of the reserved pasta water as necessary to loosen the sauce.
  18. To serve, place 2 cups of the pasta mixture on each plate. Top with a piece of chicken.
  19. Drizzle with the remaining sauce and garnish with the remaining parsley.
  20. SERVING SIZE 2 cups of pasta mixture and 1 piece of chicken breastPER SERVING Calories 660; Total Fat 2 g (Sat Fat 5 g; Mono Fat 9.2 g; Poly Fat 1.7 g); Protein 49 g; Carb 79 g; Fiber 11 g; Cholesterol 90 mg; Sodium 880 mgEXCELLENT SOURCE OF Calcium, Copper, Fiber, Folate, Iron, Magnesium, Manganese, Niacin, Phosphorus, Protein, Riboflavin, Selenium, Thiamin, Vitamin B6, Vitamin C, Vitamin K, ZincGOOD SOURCE OF Iodine, Vitamin A, Vitamin B12, Vitamin D
  21. Comfort Food Fix
  22. Reprinted with permission from Comfort Food Fix: Feel-Good Favorites Made Healthy by Ellie Krieger. Copyright © 2011 by Ellie Krieger; photography copyright @copy; 2011 by Quentin Bacon. Published by Houghton Mifflin Harcourt.

Nutrition Facts

Calories569kcal
Protein16.22%
Fat28.67%
Carbs55.11%

Properties

Glycemic Index
56.5
Glycemic Load
27.11
Inflammation Score
-8
Nutrition Score
25.498260995616%

Flavonoids

Apigenin
8.09mg
Luteolin
0.05mg
Kaempferol
0.06mg
Myricetin
0.58mg
Quercetin
0.79mg

Nutrients percent of daily need

Calories:568.76kcal
28.44%
Fat:18.11g
27.86%
Saturated Fat:5.08g
31.73%
Carbohydrates:78.31g
26.1%
Net Carbohydrates:74.22g
26.99%
Sugar:11.75g
13.05%
Cholesterol:21.18mg
7.06%
Sodium:841.92mg
36.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.05g
46.1%
Selenium:63.76µg
91.08%
Vitamin K:73.4µg
69.9%
Manganese:1.06mg
53.07%
Phosphorus:454.67mg
45.47%
Calcium:378.04mg
37.8%
Vitamin C:26.15mg
31.7%
Vitamin B2:0.42mg
24.68%
Magnesium:90.92mg
22.73%
Potassium:754.53mg
21.56%
Vitamin B6:0.4mg
20.22%
Zinc:2.99mg
19.96%
Vitamin A:947.72IU
18.95%
Copper:0.33mg
16.71%
Fiber:4.09g
16.37%
Folate:56.95µg
14.24%
Vitamin B1:0.2mg
13.49%
Vitamin E:1.88mg
12.55%
Vitamin B3:2.37mg
11.85%
Iron:2.13mg
11.81%
Vitamin B5:1.16mg
11.56%
Vitamin B12:0.69µg
11.53%
Vitamin D:1.38µg
9.23%
Source:Epicurious