Tuesday, July 30, 2013

Healthy Chicken Carbonara




½ lb whole wheat spaghetti
-Put in boiling water until cooked

Alfredo:
4 Tbsp yellow onion, diced
1 tsp garlic, chopped
1 tsp olive oil
1 1/3 cups 1%milk
½ cup chicken broth
1 Tbsp all purpose flour
¼ tsp salt
¼ tsp pepper
¼ cup Parmesan cheese, shredded

-Saute onion and garlic in olive oil until light brown.
Add the milk, chicken broth, flour, salt, and pepper.  Cook
Over low heat until the sauce is smooth and thick.
Continue to cook over medium-low heat, stirring frequently
Until the sauce thickens.  Stir in the parmesan cheese

Carbonara:
5 each 4 oz chicken breasts, boneless
5 slices cooked bacon, diced
¾ tsp garlic, chopped
¼ cup fresh basil
½ cupgreen peas, frozen
¼ tsp pepper
5 tsp walnut halves, chopped
5 tsp parsley, chopped

-Preheat oven to 350*.  Spray a baking sheet with
nonstick cooking spray.  Place chicken breasts on sheet
and bake for 13 minutes or until done.
Heat the bacon and garlic in pan until bacon is crisp.  Add
The basil. 
Add the alfredo sauce, peas, and pasta.  Toss to coat

-On a plate, place 1 cup carbonara; fan the slices of chicken
breast to the side of the pasta.  Garnish each plate some
black pepper and a tsp of walnuts and some parsley. 

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