Fettuccine, Chicken and Beans Alfredo
A lighter, healthier version of chicken Alfredo with the addition of fiber and nutrient-rich red beans and peas.
12 to 16 ounces chicken breast, cubed
3 tablespoons butter or margarine - divided use
1/4 cup sliced green onions and tops
2 teaspoons minced garlic
1/4 cup all-purpose flour
1 teaspoon dried basil leaves
2 cups fat-free milk
1 (15-ounce) can red beans or light red kidney beans, rinsed, drained
1/2 cup frozen tiny peas
1/2 cup shredded Parmesan cheese, or reduced-fat Italian-blend cheese
8 ounces fettuccine, cooked, warm
- Sauté chicken in 1 tablespoon butter in large saucepan until browned and no longer pink in the center, 5 to 8 minutes; remove chicken and reserve.
- Add green onions and garlic and sauté in remaining 2 tablespoons butter until tender, 3 to 4 minutes; stir in flour and basil and cook 1 to 2 minutes longer.
- Stir in milk and heat to boiling; boil, stirring, until thickened, about 1 minute.
- Stir in reserved chicken, beans and peas; cook over medium heat 5 minutes. Add cheese, stirring until melted. Spoon over fettuccine and toss.
Makes 6 servings.
Nutritional Information Per Serving (1/6 of recipe): Calories 405; Fat 12g; % Calories from Fat 26; Calcium 238mg; Carbohydrate 45g; Folate 61mcg; Sodium 475mg; Protein 29g; Dietary Fiber 5g; Cholesterol 67mg.
Recipe provided courtesy of The Bean Education & Awareness Network.