Wednesday, January 12, 2011

Healthy and Creamy Chicken Fettuchini Alfredo

I was skeptical to try this myself but I am glad that I did. To this day, my boyfriend has no clue that this was made without any cream. Just try it, you have nothing but calories and saturated fat to lose.

How to turn a dish that is the antithesis of health food into a dish that is the epitome of health food:
This recipe replaces cream with tofu, which is just cheese made from soy milk. Tofu takes on the flavor of whatever you cook it in. By using tofu instead of cream you replace saturated fat with cancer fighting plant proteins, heart healthy fiber, and anti-aging antioxidants.

Creamy Chicken Fettuchini Alfredo
Serves 2 very saucy portions

  • 2 chicken breasts (about 3-4 ounces each), cut into strips
  • 1 package light tofu
  • Skim milk, as needed
  • 3 garlic cloves, peeled and minced
  • Black pepper, to taste
  • 1/3 cup Parmesan cheese
  • 1 small can of mushrooms (or larger if using in place of chicken), also you can use fresh mushrooms
  • 2 Tablespoons smart balance light butter spread
  • 1 package of shiritake noodles (see my grocery list tab for more info) or 1 cup cooked fettuchini noodles

  1. Boil water if using regular pasta, cook according to direction on package. If using shiritake noodles, drain and rinse noodles. Let sit in strainer in order to help drain water from the surface of noodles. Toss noodles every 10-20 minutes to help remove moisture.
  2. Put tofu in blender along with 2 Tablespoons milk, blend until no lumps are left. Add milk as needed in order to fully blend tofu. Add Parmesan cheese and blend until combined.
  3. Peal and chop garlic, cut up chicken, and drain can of mushrooms.
  4. Heat a large skillet and melt 1 Tablespoon of Smart Balance. Add garlic, mushrooms, and chicken. Cook chicken on medium to medium high heat about 5 minutes, flip chicken and finish cooking chicken. Make sure chicken is fully cooked before adding tofu mixture.
  5. Add tofu mixture, thin out to desired consistency using milk. Taste the mixture, if needed add second tablespoon of butter spread. Add pepper to taste.
  6. Add pasta or shiritake noodles to mixture. Continue to cook until heated.

You will eat this again! 

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