Chicken Alfredo with Courgette Ribbons

Ingredients for Chicken Alfredo with Courgette Ribbons

• 2 medium courgette (about 230g each)

• 3 ملاعق كبيرة زيت زيتون

• 2 garlic cloves, minced

• 4 pieces thinly sliced skinless boneless chicken breast cutlets (450g total)

• 3/4 ملعقة صغيرة ملح

• 1/4 ملعقة صغيرة من الفلفل الأسود المطحون طازجًا

• 350g fettuccine pasta, preferably whole wheat

• 1 tablespoon plain flour

• 240ml cold low-fat (1%) milk

• 120ml evaporated skimmed milk (not condensed milk)

• 180ml freshly grated Parmesan cheese

• 1/4 cup finely chopped fresh parsley leaves

Slice the ends off the courgette and discard. Using a mandoline or carefully with a sharp knife, slice the courgette lengthwise into very thin slices. Stack the slices and cut lengthwise into 1/4-inch-wide ribbons.

Heat 1 tablespoon of the oil in large nonstick skillet over medium heat. Add half the garlic and cook for 30 seconds. Add the courgette ribbons, cover, stirring occasionally, and cook until the courgette is just tender, about 3 minutes. Transfer to a bowl.

Heat 1 tablespoon of the oil in the skillet over medium-high heat. Season the chicken with 1/4 teaspoons salt and the black pepper and cook until cooked through, 2 to 3 minutes per side. Transfer the chicken to a plate and tent with foil to keep warm.

Cook the pasta al dente according to the directions on the package. Reserve 120ml the pasta water. Drain the pasta and return it to the pasta pot.

Meanwhile, make the sauce. Combine the flour and low-fat milk, stirring until the flour is dissolved. Heat the remaining 1 tablespoon oil in the skillet over medium-high heat. Add the remaining garlic and cook for 30 seconds. Add the milk-flour mixture and cook, stirring constantly, until the mixture begins to boil. Reduce the heat to low and cook, stirring, for 2 minutes more. Add the evaporated skimmed milk, the remaining 1/2 teaspoons salt, and the cheese and cook, stirring, until the cheese is melted, about 1 minute.

Add 240ml the sauce, the courgette, and 3 tablespoons of the parsley to the pasta in the pot and toss to combine. Add a little of the reserved pasta water as necessary to loosen the sauce.

To serve, place 475ml the pasta mixture on each plate. Top with a piece of chicken. Drizzle with the remaining sauce and garnish with the remaining parsley.

إخلاء المسؤولية

على الرغم من بذل كل جهد لضمان دقة المعلومات وتحديثها، قد تختلف الاحتياجات الفردية وقد تختلف المتطلبات الغذائية بناءً على الظروف الصحية الشخصية. تحقق دائمًا من ملصقات الطعام ومعلومات المواد المسببة للحساسية قبل تحضير أو تناول أي وصفة. إذا كانت لديك مخاوف صحية معينة، أو حساسية، أو عدم تحمل، أو تتبع نظامًا غذائيًا موصوفًا طبيًا، فاستشر طبيبك العام أو الصيدلي أو أخصائي التغذية المسجل قبل إجراء تغييرات كبيرة على نظامك الغذائي أو نمط حياتك.