Healthified Chicken Linguine Alfredo

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.

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( 10 Ratings)

10 Ratings

5 Stars 20%

4 Stars 30%

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2 Stars 20%

1 Stars

Member Reviews ( 2 )

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 70
Fat Reduced By 2g
Dietary Fiber Added 1g

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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.

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.

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?

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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.

Reviews

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1 - 2 of 2 Reviews View All

Posted 7/8/2012 6:04:14 PM REPORT ABUSE FamilyBaker said:

Rating:

I just made this for my family tonight. They enjoyed it but i did have used different things, this is what i used:
I used onions instead of shallots. Mayonnaise instead of sour cream (my dad doesn't like sour cream). and evaporated milk instead of half-and-half plus some water.
Just so everyone knows it took a lot long then what the recipe says, i recommend starting early :) just in case.
Other then that it was an amazing dish!

Posted 2/24/2012 4:08:55 PM REPORT ABUSE JanKansas said:

Rating:

My family really enjoyed this dish for dinner last night. I made a few substitutions based on what I had on hand, such as using fat-free evaporated milk instead of the half-and-half, and onion in place of the shallot. Preparation took me longer than 30 minutes, but I still consider this to be a quick and easy recipe to make.

1 - 2 of 2 Reviews View All

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.