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Chicken Farfalle with Low-Fat Alfredo Sauce

 
One serving costs about $2.35

$2.35 per serving

7 people like this recipe

7 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 lunch,main course,main dish,dinner Mediterranean,Italian,European
spoonacular Score:87%

Spoonacular Score: 87%

 

The recipe Chicken Farfalle with Low-Fat Alfredo Sauce could satisfy your Mediterranean craving in around 45 minutes. This recipe makes 4 servings with 674 calories, 43g of protein, and 9g of fat each. For $1.98 per serving, this recipe covers 27% of your daily requirements of vitamins and minerals. Only a few people made this recipe, and 7 would say it hit the spot. It works well as a main course. A mixture of juice of lemon, farfalle pasta, wine, and a handful of other ingredients are all it takes to make this recipe so scrumptious. To use up the salt you could follow this main course with the Apple Turnovers Recipe as a dessert. All things considered, we decided this recipe deserves a spoonacular score of 79%. This score is solid. Try Low-Fat Cinnamon Energy Balls, Low Carb Alfredo Sauce with Spiralized Zucchini, and Low Carb Bagels – Coconut Flour Fat Head Dough for similar recipes.

Ingredients

Servings:
some
some black bell pepper
black bell pepper
1.5 Tbs
1.5 Tbs butter
butter
1 lb
1 lb boneless chicken breasts
boneless chicken breasts
1 lb
1 lb farfalle pasta
farfalle pasta
some
some flour
flour
1 Tbsp
1 Tbsp garlic powder
garlic powder
1
1  lemon (juice)
lemon (juice)
2 tsps
2 tsps parmesan cheese
parmesan cheese
some
some salt
salt
1.5 cups
1.5 cups skim milk
skim milk
0.33 cups
0.33 cups white wine
white wine
some black bell pepper
some
black bell pepper
1.5 Tbs butter
1.5 Tbs
butter
1 lb boneless chicken breasts
1 lb
boneless chicken breasts
1 lb farfalle pasta
1 lb
farfalle pasta
some flour
some
flour
1 Tbsp garlic powder
1 Tbsp
garlic powder
1  lemon (juice)
1
lemon (juice)
2 tsps parmesan cheese
2 tsps
parmesan cheese
some salt
some
salt
1.5 cups skim milk
1.5 cups
skim milk
0.33 cups white wine
0.33 cups
white wine

Equipment

sauce pan
sauce pan
whisk
whisk
frying pan
frying pan
sauce pan
sauce pan
whisk
whisk
frying pan
frying pan


Instructions

  1. 1. Cook chicken breasts (I sauteed mine with a little olive oil and salt and pepper) and set aside. Cook pasta while cooking the chicken and set aside.
  2. 2. In a sauce pan, melt butter. Add flour and stir in with butter, cook for 1 minute. Whisk in milk, salt and pepper, garlic powder, lemon juice, and wine. Bring to a boil, constantly whisking. Reduce the heat and simmer for about 5 more minutes. Sauce should thicken.
  3. 3. In a large saute pan, add pasta, chicken, and any other desired additions. Heat pan on medium heat. Add alfredo sauce and toss with pasta. Sprinkle with Parmesan cheese and additional salt and pepper (if needed) and serve!
  4. Notes: This recipe made more sauce than I really needed, but I liked having extra. This way, you can add as much sauce as you prefer!

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.35
Ingredient
some black bell pepper
1.5 Tbs butter
1 pound boneless chicken breasts
1 pound farfalle pasta
some flour
1 tablespoon garlic powder
1 lemon (juice)
2 teaspoons parmesan cheese
1.5 cups skim milk
⅓ cups white wine
Price
$1.50
$0.18
$4.02
$1.46
$0.04
$0.24
$0.20
$0.04
$0.62
$1.08
$9.40

Tips

Health Tips

  • Many people will tell you to remove the skin on your chicken to cut down on fat. This is true, but if you like the taste, leave it on! You're only gaining a little fat for a lot of flavor. Plus, a little over half of the fat in chicken skin is monounsatured fat (that's a heart-healthy kind) and the notion that saturated fat is unhealthy is being questioned too. So in our opinion: dig in, skin and all!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • If you are cooking with wine, be aware that the amount of alcohol that evaporates could be much less than you think. In fact, researchers found that anywhere between 4 and 49 percent of the alcohol in a dish might remain depending on the cooking method, length of cooking, etc. If you're concerned about the amount of alcohol you're consuming, keep an eye on how much wine is going into your dish!

  • You can easily replace regular noodles with whole wheat noodles to add a little extra fiber, protein, vitamins, and minerals to this dish. Just don't make the mistake of assuming that because the pasta is whole wheat, you can eat as much as you want. The calories and the effect on your blood sugar is not so drastically different!

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

  • If you find meat (especially grassfed and/or organic meat!) on sale, stock up and freeze it. Ground meat will stay good 3-4 months, while steaks, chops, etc., will be fine for at least 4 months.

Cooking Tips

  • If you normally rinse your chicken?stop! You could be spreading bacteria around your kitchen and it isn't really necessary.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • If parmesan plays a big role in the flavor of your dish (or if you're a serious foodie or serious about avoiding additivies) it might be worth your time to track down "true" parmesan, Parmigiano Reggiano.

  • When buying wine for cooking, it is certainly not a bad idea to buy a wine you would enjoy drinking (some wine for the dish, some wine for the chef?) But if your favorite wines cost a small fortune, save them for drinking and purchase a cheaper?though still good quality!?wine for cooking. Just don't buy "cooking wine" with added salt, food coloring, etc.

  • get more cooking tips

Green Tips

  • To avoid antibiotics, hormones, and other nasties in your milk, choose organic whenever possible. If you can't afford organic, look for milk labeled hormone and antibiotic free. It is often less expensive.

  • Choose pasture-raised chicken if it is available. If it is not at your supermarket, visit a farmers' market and ask around.

  • Parmesan cheese is traditionally made using rennet, an animal-derived enzyme. For this reason, true parmesan cheese is not suitable for vegetarians. You might be able to find a vegetarian hard cheese to substitute.

Disclaimer

Nutritional Information

Quickview
696 Calories
44g Protein
9g Total Fat
101g Carbs
44% Health Score
Limit These
Calories
696
35%

Fat
9g
15%

  Saturated Fat
3g
24%

Carbohydrates
101g
34%

  Sugar
11g
13%

Cholesterol
86mg
29%

Sodium
422mg
18%

Alcohol
2g
11%

Get Enough Of These
Protein
44g
88%

Selenium
114µg
163%

Vitamin C
99mg
121%

Vitamin B3
15mg
75%

Vitamin B6
1mg
66%

Manganese
1mg
62%

Phosphorus
589mg
59%

Vitamin A
2691IU
54%

Potassium
1028mg
29%

Magnesium
114mg
29%

Vitamin B5
2mg
27%

Vitamin B2
0.46mg
27%

Fiber
5g
22%

Vitamin B1
0.33mg
22%

Copper
0.41mg
20%

Folate
80µg
20%

Zinc
2mg
20%

Calcium
159mg
16%

Iron
2mg
15%

Vitamin B12
0.7µg
12%

Vitamin E
1mg
11%

Vitamin D
1µg
9%

Vitamin K
4µg
4%

covered percent of daily need

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