Eat Well

Make healthier habits and better choices a way of life

Chicken Carbonara

For an Italian feast, enjoy white meat chicken in a light and creamy Alfredo sauce with basil and garlic over whole wheat spaghetti.

chickencarbonara

Ingredients

  • 8 oz. whole wheat spaghetti
  • 2 quarts water
  • 1/2 tsp olive oil
  • 4 tbsp. yellow onion, diced
  • 1 tsp. garlic, chopped
  • 1 tsp. extra virgin olive oil
  • 1 1/3 cup 1% low-fat milk
  • 1/2 cup chicken broth
  • 1 tbsp. all purpose flour
  • 1/4 tsp. salt
  • 1/4 tsp. ground white pepper
  • 1/4 cup Parmesan Cheese, Shredded
  • 5 each 4 oz. chicken breast, boneless, skinless
  • 5 slices cooked bacon, diced
  • 3/4 tsp. garlic, chopped
  • 1/4 cup fresh basil
  • 1/2 cup green peas, frozen
  • 1/4 tsp. black pepper
  • 1 tbsp. walnut halves and pieces, toasted
  • 1 tbsp. parsley, chopped

Instructions

Whole Wheat Spaghetti

  1. Heat water to a rolling boil; add pasta, oil and salt; cook until Al dente. Hold hot.

Lite Alfredo

  1. Sauté onion and garlic in the olive oil until light brown.
  2. Add milk, chicken broth, flour, salt and pepper over low heat until smooth and thick.
  3. Continue to cook over medium low heat, stirring frequently, until sauce thickens; stir in parmesan cheese.

Carbonara

  1. Preheat oven to 350F; place the chicken breasts on a sheet pan sprayed with nonstick cooking spray.
  2. Bake for 13 minutes, or until an internal temperature of 165F is reached; thinly slice.
  3. Heat the cooked bacon and garlic in a pan until bacon is crisp, add the chopped basil; sauté.
  4. Add the lite Alfredo, peas and the pasta; toss to coat.

Plate Assembly

  1. On a plate, portion 1 cup of the Carbonara; fan 1 chicken breast to the side of the pasta.
  2. Garnish each plate with 1 pinch of black pepper and 1 tsp. of walnuts and chopped parsley.
chickencarbonaranutrition