Main Dishes
June 24, 2013
Calories
995
Sodium
878mg
36% DV
Fat
76g
117% DV
Protein
31g
63% DV
Carbs
35g
11% DV
Fiber
8g
32% DV
Figure Friendly Chicken and Broccoli Fettuccine Alfredo
2
I love Fettuccine Alfredo but the calorie count can be a bit much. I swap out the heavy cream for my version of SOS mix. SOS mix is an excellent subsitute for cream of anything soup without all the perservatives.
6
SOS Mix
In jar with a lid, mix together
2 cups dry non-fat milk powder
3/4 cup cornstarch
2 tbsp dried onion flakes
Alfredo Sauce
3 large boneless, skinless chicken breasts cut into bite sized pieces
3 cups broccoli florets
1 lb whole wheat fettuccine
3 cloves minced garlic
2 tbsp smart balance(margarine)
2 tbsp olive oil
salt and pepper
1/4 dry white wine
1 1/4 cup prepared SOS mix(I made mine with chicken stock)
1/3 cup shredded parmesan cheese plus more for garnish
In jar with a lid, mix together
2 cups dry non-fat milk powder
3/4 cup cornstarch
2 tbsp dried onion flakes
Alfredo Sauce
3 large boneless, skinless chicken breasts cut into bite sized pieces
3 cups broccoli florets
1 lb whole wheat fettuccine
3 cloves minced garlic
2 tbsp smart balance(margarine)
2 tbsp olive oil
salt and pepper
1/4 dry white wine
1 1/4 cup prepared SOS mix(I made mine with chicken stock)
1/3 cup shredded parmesan cheese plus more for garnish
To make Alfredo sauce, whisk the following together in a sauce pan
1/3 cup SOS mix
1 1/4 cup liquid(I like chicken stock)
salt and pepper to taste
Bring the mixture to a boil and cook stirring constantly...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
995
Sodium
878mg
36% DV
Fat
76g
117% DV
Protein
31g
63% DV
Carbs
35g
11% DV
Fiber
8g
32% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat
18g
92%
Polysaturated Fat
11g
72%
Monosaturated Fat
46g
287%
Cholesterol
45mg
15%
Sodium
878mg
36%
Potassium
784mg
22%
Protein
31g
63%
% DAILY VALUE*
Total Carbohydrate
Fiber
8g
32%
Sugar
4g
9%
Vitamin A
1343IU
26%
Vitamin B6
1mg
55%
Vitamin C
39mg
65%
Calcium
324mg
32%
Iron
4mg
23%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.