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Healthified Chicken Linguine Alfredo

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Alfredo is a classically high-fat and calorie dish. This lovely linguine, a great 30-minute rush hour dinner, has much less fat and calories than the traditional version.

  • Prep Time 30 min
  • Total Time 30 min
  • Servings 6

Ingredients

8
oz whole grain uncooked linguine
2
teaspoons butter
2
tablespoons finely chopped shallot
1
clove garlic, finely chopped
1
pint (2 cups) fat-free half-and-half
3
tablespoons all-purpose flour
1/2
cup reduced-fat sour cream
1/4
cup shredded fresh Parmesan cheese
1/2
teaspoon salt
1/8
teaspoon white pepper
1
lb chicken breast strips for stir-fry
1
jar (7 oz) roasted red bell peppers, drained, thinly sliced
1/3
cup shredded fresh Parmesan cheese
2
tablespoons chopped fresh parsley

Directions

  • 1 In 4-quart Dutch oven, cook linguine as directed on package. Drain; rinse with hot water. Return to Dutch oven to keep warm.
  • 2 Meanwhile, in 2-quart saucepan, melt butter over medium heat. Add shallot and garlic; cook and stir 1 minute. In medium bowl, beat half-and-half and flour with wire whisk; add to saucepan. Heat to boiling, stirring frequently. Beat in sour cream with wire whisk. Reduce heat to low; cook 1 to 2 minutes or until heated. Remove from heat; stir in 1/4 cup cheese, the salt and pepper.
  • 3 Heat 12-inch nonstick skillet over medium-high heat. Add chicken; cook about 5 minutes, stirring frequently, until no longer pink in center.
  • 4 Add chicken, bell peppers and sauce to linguine; stir to mix. Cook over low heat until thoroughly heated. Garnish each serving with cheese and parsley.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 70
  • Fat Reduced By 2g
  • Dietary Fiber Added 1g
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
370
(
Calories from Fat
100),
% Daily Value
Total Fat
11g
11%
(Saturated Fat
6g,
6%
Trans Fat
0g
0%
),
Cholesterol
70mg
70%;
Sodium
550mg
550%;
Total Carbohydrate
40g
40%
(Dietary Fiber
3g
3%
  Sugars
8g
8%
),
Protein
29g
29%
;
% Daily Value*:
Vitamin A
20%;
Vitamin C
30%;
Calcium
25%;
Iron
10%;
Exchanges:
2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
8 oz uncooked linguine 8 oz whole grain uncooked linguine
1 1/4 lb chicken breast strips for stir-fry 2 teaspoons butter
1 jar (7 oz) roasted red bell peppers, drained, thinly sliced 2 tablespoons finely chopped shallot
2 1/2 cups Light Alfredo Sauce (Betty on Basics) or 1 clove garlic, finely chopped
purchased light Alfredo sauce 1 pint (2 cups) fat-free half-and-half
1/3 cup shredded fresh Parmesan cheese 3 tablespoons all-purpose flour
2 tablespoons chopped fresh parsley 1/2 cup reduced-fat sour cream
1/4 cup shredded fresh Parmesan cheese
1/2 teaspoon salt
1/8 teaspoon white pepper
1 lb chicken breast strips for stir-fry
1 jar (7 oz) roasted red bell peppers, drained, thinly sliced
1/3 cup shredded fresh Parmesan cheese
2 tablespoons chopped fresh parsley
Nutritional Highlights
Calories
 
 
440 (before)
370 (after)
Dietary Fiber
 
 
2 g (before)
3 g (after)
Total Fat
 
 
13 g (before)
11 g (after)

Did You Know?

Expert Tips

Follow the basics of healthy eating: Balance the amount of food you eat with the amount of activity you get each day. On days when you are less active, eat less. Eat a variety of foods, and keep portion sizes moderate.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 10/26/2012. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
370
(
Calories from Fat
100),
% Daily Value
Total Fat
11g
11%
(Saturated Fat
6g,
6%
Trans Fat
0g
0%
),
Cholesterol
70mg
70%;
Sodium
550mg
550%;
Total Carbohydrate
40g
40%
(Dietary Fiber
3g
3%
  Sugars
8g
8%
),
Protein
29g
29%
;
% Daily Value*:
Vitamin A
20%;
Vitamin C
30%;
Calcium
25%;
Iron
10%;
Exchanges:
2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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