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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   Chicken and Broccoli Alfredo 


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SKYBOYSMOM
Posts: 1,152
5/31/08 5:57 P

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Chicken and Broccoli Alfredo

Cherri Matthes, DeKalb, IL, sent me a wonderful main dish to "lighten up". I loved this healthy version but you can guess what Cliff''s response was. Don't let his opinion keep you from trying this, because the broccoli is a great addition!

1/2 cup chopped onion
1 1/2 cups chopped fresh broccoli
1 1/2 cups (8 ounces) diced cooked chicken breast
2 cups cooked fettuccine noodles, rinsed and drained
1 (10 3/4 ounce) can Healthy Request Cream of Chicken Soup
1/2 cup (2.5 ounce jar) sliced mushrooms, undrained
1/3 cup (on 2 ounce jar) chopped pimiento, undrained
1/4 cup Land O Lakes no fat sour cream
1/2 cup ( 1 1/2 ounces) grated Kraft fat free Parmesan cheese
1/8 teaspoon black pepper

In a large skilled sprayed with butter flavored cooking spray, sauté onion and broccoli for 6 to 8 minutes. Stir in chicken and fettuccine. Add chicken soup, undrained mushrooms, and undrained pimiento. Mix well to combine. Fold in sour cream, Parmesan cheese and black pepper. Lower heat and simmer for 5 minutes or until mixture is heated through, stirring occasionally.

HINT: 1. If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli. 2. 1 1/2 cups uncooked fettuccine usually cooks to about 2 cups.

Serves 4 ( 1 1/4 cups) - Each serving equals:
HE: 2 1/2 Pr, 1 1/2 Ve, 1 Br, 3/4 Sl
**********
264 Calories, 4 gm Fa, 25 gm Pr, 32 gm Ca, 575 mg So, 51 mg Cl, 4 gm Fi
**********
DIABETIC: 3 Mt, 1 1/2 St/Ca, 1 Ve

Healthy Exchanges Newsletter, Vol IX, Issue 1, January 2000, pg 4
Joanna M Lund



 
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