CHICKEN ZUCCHINI ALFREDO

Chicken Zucchini Alfredo image

This is a delicious and healthy twist to your usual chicken Alfredo.

Provided by kblea001

Categories Main Dish Recipes Pasta Chicken

Time 55m

Yield 6

Number Of Ingredients 13

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Ingredients

12 ounces whole wheat fettuccine
3 tablespoons extra-virgin olive oil, divided
2 cloves garlic, minced and divided
2 zucchinis, halved lengthwise and cut into thin half moons
1 pinch red pepper flakes
4 (4 ounce) skinless, boneless chicken breast halves
kosher salt and ground black pepper to taste
1 cup cold milk
1 tablespoon all-purpose flour
¾ cup grated Parmesan cheese
½ cup fat-free evaporated milk
½ teaspoon kosher salt
¼ cup chopped fresh flat leaf parsley

Steps:

Fill a large pot with lightly salted water and bring to a rolling boil. Stir in the fettuccine, bring back to a boil, and cook pasta over medium heat until cooked through but still firm to the bite, about 8 minutes. Reserve about 1/2 cup cooking water and drain pasta.
Heat 1 tablespoon olive oil in a skillet over medium heat; cook and stir 1 clove garlic in hot oil until fragrant, about 30 seconds. Add zucchini and red pepper flakes. Continue to cook and stir until zucchini are tender, about 5 minutes. Transfer vegetables to a large bowl and cover with aluminum foil.
Season chicken breast halves with kosher salt and black pepper.
Heat 1 tablespoon olive oil over medium-high heat in the same skillet used to cook zucchini. Pan-fry chicken in hot oil until juices run clear and center is no longer pink, about 5 minutes per side. Transfer chicken to a plate and cut into strips. Cover with aluminum foil.
Whisk milk and flour together in a bowl.
Heat remaining 1 tablespoon olive oil in a large saucepan; cook and stir remaining 1 clove garlic in hot oil until fragrant, about 30 seconds. Stir in flour mixture and bring to a boil while stirring constantly. Reduce heat to low and continue cooking and stirring for 2 minutes. Stir Parmesan cheese, evaporated milk, and 1/2 teaspoon salt into the flour mixture, stirring until cheese is melted and sauce is heated through, about 5 minutes. Season with salt and black pepper.
Toss pasta, chicken strips, zucchini, and parsley into sauce, adding reserved cooking water as needed if sauce is too thick.

Nutrition Facts : Calories 453.7 calories, Carbohydrate 48.8 g, Cholesterol 59 mg, Fat 15 g, Fiber 6.9 g, Protein 33.8 g, SaturatedFat 3.9 g, Sodium 479 mg, Sugar 5.6 g