Who does not love a great creamy Alfred sauce? What about a recipe adapted from big brother and is healthier for you. What can you lose? Right! The sauce is creamy and smooth, has a boatload of flavor, the chicken tenders are crunchy and have just enough texture to make the creamy sauce cling to them. I love the way the cilantro and peas bring out a pop of color and the taste they bring to the table.. Well forget about it… this is an amazing meal, best of all it is really easy and elegant enough to want to serve to guests! I am sure your family will love this recipe and if it is better for you than the original Creamy oh so naughty goodness of the Alfredo sauce.. so be it, no one will tell!
If you want to keep to the big brother version, use turkey bacon instead of real bacon, use nusalt rather than salt, use chickpea flour rather than the flour panko mix I used. And I added Jalapeño pepper (I do to most recipes) also remove the milk and that’s it you have the original version. If you are anything like me you like to try to eat healthy but like to change the recipes up a bit.
Enjoy this healthier (although if you follow the original it is REALLY Healthier) version of Chicken Alfredo.
1 vidalia onion, small dice (about 2 cups)
6 cloves garlic, chopped fine
1 ½ cups organic free-range chicken broth, low sodium
¾ pound quinoa pasta
¼ cup rough cut cilantro
1 jalepeno pepper seeded and minced
4 5-ounce chicken breasts, pounded thin (I used chicken tenders and did not pound them)
fresh ground pepper and Salt
Whole wheat flour and whole wheat panko for dredging
3 egg whites, lightly whisked
¼ cup milk
4 slices bacon, cut into small lardons
2 12 ounce cans Evaporated Fat-Free Milk
3 tablespoons cornstarch
2 3.25-ounce packages Bird’s Eye Steamer Fresh Peas (have no sodium)
4 tablespoons grated Parmigiano Reggiano
large pinch nutmeg
1. Combine onion, garlic and chicken broth, cover and simmer until onions are tender and most of the liquid is reduced (about 20 minutes).
2. Cook quinoa pasta according to package instructions. 2 cups water to one cup quinoa
3. Meanwhile, season chicken breasts with pepper and Salt and dredge chicken in
panko/ flour. Dip breasts in egg whites/milk to coat well and then dredge once more in
panko/ flour. Heat a large nonstick pan over medium heat and spray with Pam. Add
chicken to the pan and sauté until golden brown and just cooked through, about 2-3 minutes
per side. Remove chicken from the pan.
4. Add bacon and jalapeño to the pan and sauté for about 1-2 minutes until crispy, Drain fat. Add 1 ½ cans Evaporated Fat-Free Milk to the pan and bring up to simmer. Meanwhile mix remaining ½ can milk with cornstarch to make a slurry.
Whisk mixture into the pan and add reserved onion garlic mixture. Add frozen peas to the pan, bring to a simmer and cook until peas are tender, about 2 minutes add the cilantro and stir in parmigiano and nutmeg. Season with pepper and Salt.
Make a bed of quinoa pasta and lay chicken on top. Spoon sauce over chicken and pasta sprinkle with a bit of cheese and serve.
I hope you enjoyed the recipe and use it! If you want to get in touch with me I can be reached at LauraLovingLife@hotmail.com
Cooking and cleaning are so relaxing to me, I can lose myself in the action created by both ~Laura
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