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Healthified Fettuccine Alfredo

Alfredo sauce is usually loaded with cream and butter... Here's an option to keep it on the lighter side. I honestly like this better than traditional alfredo is satisfying but I don't feel bloated and stuffed after eating it!


1 lb chicken breasts

3/4 c organic low-sodium chicken broth

8 oz whole wheat fettuccine (yes I know that's penne in the photo)

2 cloves garlic, pressed

1/2 Greek yogurt

1 egg yolk

1 c grated Parmesan cheese

1 Tbsp chopped parsley

Cook pasta according to package directions and drain.

In stockpot or deep skillet with a lid, bring chicken broth to a simmer. Add 1/4 tsp salt. Add the chicken breasts and cover. Poach the chicken over medium heat for 10 minutes, flipping the chicken pieces halfway through. Cooking time may vary; cut the chicken open to make sure it is done (or use a meat thermometer to make sure internal temperature has reached 165ºF).

When chicken is done, remove it but leave the broth in the pot. Bring the broth to a boil and cook it about 5 minutes to reduce. Meanwhile, slice or cube the chicken breasts and set aside.

Whisk garlic, Greek yogurt, and 1 tsp black pepper into the broth. Cook for 2-3 minutes, stirring frequently.

To separate the egg, crack an egg into a small bowl and use the shell to scoop the yolk out. Discard the egg white or save it in the refrigerator for use in another dish.

Place the egg yolk in a small glass bowl and stir in two teaspoons (one at a time) of the hot liquid. Add the liquid slowly while you stir so that the egg yolk doesn't cook or curdle. Add the tempered yolk back into the liquid sauce. Whisk and stir 1-2 minutes until well belnded and heated through. Remove from heat and stir in 3/4 c Parmesan cheese.

Add the pasta to the sauce and mix well. Add cubed chicken and parsley and mix again. Sprinkle with remaining cheese and serve.

Makes 4 servings. Per serving: 1 red, 2 yellow, 1 blue.

Serving suggestion: serve with spinach sauteed with garlic and olive oil; count the spinach with green containers and olive oil with teaspoons.


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