Asparagus and Chicken Carbonara
This light version of chicken carbonara is made with egg substitute and fat-free evaporated milk. It is not only delicious, it is also lower in fat and calories than traditional pasta carbonara that loaded with raw egg yolks and whipping cream. Serve this creamy pasta immediately, if it stands, the sauce can become too thick.
(Make 5 serves)
Amount Per Serving (about 1 1/4 cups): 416 Calories, 34.7 g. Protein, 41.9 g. Carbohydrates, 3.1 g. Dietary Fiber, 10.8 g. Fat (3.7 g. sat fat, 4.4 g. mono fat, 2 g. poly fat), 60 mg. Cholesterol, 3.4 mg. Iron, 700 mg. Sodium, 236 mg. Calcium
- 8 oz. of uncooked spaghetti
- 2 cups (1-inch) of slices asparagus (about 3/4 lb.)
- 1/2 cup of egg substitute
- 1/2 cup of evaporated fat-free milk
- 2 tsp. of olive oil
- 1/2 cup of chopped onion
- 1/4 cup of dry vermouth
- 2 cups of chopped skinless, boneless rotisserie chicken breast meat
- 1/2 cup of grated fresh Parmesan cheese (about 2 oz.)
- 3 Tbsp. of finely chopped fresh flat-leaf parsley
- 3/4 tsp. of salt
- 1/2 tsp. of freshly ground black pepper
- 4 bacon slices, cooked and crumbled
- Cook pasta in boiling water for about 10 mins or until al dente, add asparagus during final 2 mins of cooking. Drain pasta mixture in a colander over a bowl, reserving 1/3 cup of cooking liquid.
- Combine reserved cooking liquid, egg substitute, and milk, stirring with a whisk.
- Heat oil in large-sized non-stick skillet over medium-high heat. Add onion and sauté for about 2 mins.
- Add vermouth, cook for about 1 min.
- Add pasta mixture, stir to combine. Remove from heat.
- Stir in milk mixture, chicken, and cheese.
- Place pan over medium heat, and cook for about 4 mins, until slightly thick, stirring frequently. Remove from heat.
- Stir in parsley, salt, pepper, and bacon. Serve immediately.
Source : EatingWell
Recipe Under : 400 Up Calories - Asparagus - Onion