02-19-2005, 05:20 AM
Guiltless Chicken and Vegetable Alfredo
1 lb. chicken breasts, boneless and skinless, cut into strips
1 can 1/3 less-sodium chicken broth
1 (16 oz.) bag frozen vegetables
1/4 cup all-purpose flour
1 tsp. garlic, minced
1/2 cup non-fat sour cream
1 tsp. dried basil
2 Tbs. grated Parmesan cheese
4 cups hot cooked pasta
Lightly spray a non-stick pan with cooking spray. Stir-fry chicken about 3 minutes over medium-high heat until no longer pink. Stir in vegetables, garlic and basil and continue to cook 3 minutes longer. Combine broth and flour until smooth. Stir into chicken mixture and bring to a boil, reduce heat and simmer 3 minutes, stirring frequently. Remove from heat and stir in non-fat sour cream and Parmesan cheese. Serve over pasta. Yield: 4 servings.
PER SERVING: CALORIES: 470 FAT: 8g SATURATED FAT: 2.5g SODIUM: 420mg CARBOHYDRATE: 63g CHOLESTEROL: 75mg PROTEIN: 39g FIBER: 8g
1 lb. chicken breasts, boneless and skinless, cut into strips
1 can 1/3 less-sodium chicken broth
1 (16 oz.) bag frozen vegetables
1/4 cup all-purpose flour
1 tsp. garlic, minced
1/2 cup non-fat sour cream
1 tsp. dried basil
2 Tbs. grated Parmesan cheese
4 cups hot cooked pasta
Lightly spray a non-stick pan with cooking spray. Stir-fry chicken about 3 minutes over medium-high heat until no longer pink. Stir in vegetables, garlic and basil and continue to cook 3 minutes longer. Combine broth and flour until smooth. Stir into chicken mixture and bring to a boil, reduce heat and simmer 3 minutes, stirring frequently. Remove from heat and stir in non-fat sour cream and Parmesan cheese. Serve over pasta. Yield: 4 servings.
PER SERVING: CALORIES: 470 FAT: 8g SATURATED FAT: 2.5g SODIUM: 420mg CARBOHYDRATE: 63g CHOLESTEROL: 75mg PROTEIN: 39g FIBER: 8g