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Low-fat Chicken Alfredo Primavera

Makes 6 servings

• 12 ounces whole-wheat fettuccine
• 1 cup sliced carrots
• 2 cups broccoli florets
• 1 teaspoon extra-virgin olive oil
• 1 pound boneless, skinless chicken breasts, cut into strips (1 inch by 3 inches)
• 1/2 chopped red onion
• 1 cup fat-free chicken broth
• 8 ounces fresh mushrooms, sliced
• 1 zucchini, halved and sliced
• 2 cups chopped asparagus
• 6 green onions, chopped
• 2 cloves garlic, pressed or minced
• 1/2 teaspoon freshly ground black pepper
• 2 tablespoons cornstarch
• 2 cups nonfat milk
• 3/4 cup low-fat ricotta cheese
• 1/2 cup parmesan cheese

Cook the pasta in a large pot of boiling water. Four minutes before it is done, add the carrot slices; after another minute, add the broccoli florets. Drain and set aside.

While the pasta is cooking, spray a large skillet with nonstick cooking spray. Add the olive oil and place the pan over medium heat. When the pan is hot, add the chicken and cook, stirring frequently, until the chicken is no longer pink. Remove the chicken, set aside and cover to keep warm.

Add the red onion to the skillet, then add the chicken broth, a little at a time, to bring up the browned bits from the bottom of the pan. Add the mushrooms and cook 1 minute. Add the zucchini and the asparagus, and cook another 2 to 3 minutes. Stir in the green onions. Remove from the pan and add to the chicken to keep warm.

Pour the remaining chicken broth into the skillet and add the garlic. Cook for a minute, add the pepper, then dissolve the cornstarch in the milk. Add that mixture to the pan, stirring constantly until it comes to a boil. Stir in the ricotta until melted. Add the parmesan cheese and stir.

In a large bowl or pan, combine the pasta, chicken, vegetables and sauce.

Per serving: 440 calories, 9 g fat, 62 mg cholesterol, 289 mg sodium, 61 g carbohydrates, 36 g protein, 10 g fiber.

This revision of Chicken Alfredo Primavera is a delicious, rich and creamy dish. Because we are not using heavy cream, the sauce needs to be thickened, and that means that the vegetables could be overcooked by the time it thickens. It is best to have everything warm and then mix it all together to ensure that nothing will be overcooked.

The original recipe called for blanching, which means to quickly and partially boil vegetables, usually followed by a cold rinse to stop cooking and retain color. This is a step-saving technique.

This also can be made without the chicken.

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