My husband loved this, but I thought it was just so-so. I used rotisserie chicken as directed. Despite the use of pre-cooked chicken, it seemed like a lot of work and mess for average results.
Asparagus and Chicken Carbonara
This healthy chicken carbonara dish is not only absolutely delicious, it's also lower in fat and calories than traditional pasta carbonara.
Yield: 5 servings (serving size: about 1 1/4 cups)
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Nutritional Information
Amount per serving
- Calories: 416
- Calories from fat: 23%
- Fat: 10.8g
- Saturated fat: 3.7g
- Monounsaturated fat: 4.4g
- Polyunsaturated fat: 2g
- Protein: 34.7g
- Carbohydrate: 41.9g
- Fiber: 3.1g
- Cholesterol: 60mg
- Iron: 3.4mg
- Sodium: 700mg
- Calcium: 236mg
Ingredients
- 8 ounces uncooked spaghetti
- 2 cups (1-inch) slices asparagus (about 3/4 pound)
- 1/2 cup egg substitute
- 1/2 cup evaporated fat-free milk
- 2 teaspoons olive oil
- 1/2 cup chopped onion
- 1/4 cup dry vermouth
- 2 cups chopped skinless, boneless rotisserie chicken breast meat
- 1/2 cup (2 ounces) grated fresh Parmesan cheese
- 3 tablespoons finely chopped fresh flat-leaf parsley
- 3/4 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 4 bacon slices, cooked and crumbled
Preparation
- Cook pasta in boiling water 10 minutes or until al dente; add asparagus during final 2 minutes of cooking. Drain pasta mixture in a colander over a bowl, reserving 1/3 cup cooking liquid. Combine reserved cooking liquid, egg substitute, and milk, stirring with a whisk.
- Heat a large nonstick skillet over medium-high heat. Add oil and onion to pan; sauté 2 minutes. Add vermouth; cook 1 minute. Add pasta mixture; stir to combine. Remove from heat; stir in milk mixture, chicken, and cheese. Place pan over medium heat, and cook 4 minutes or until slightly thick, stirring frequently. Remove from heat; stir in parsley, salt, pepper, and bacon. Serve immediately.
Note:
Raw egg yolks and whipping cream traditionally add the creaminess and fat to pasta carbonara. This lighter version with asparagus and chicken achieves the same texture with egg substitute and nonfat evaporated milk. Prevent the eggs from scrambling by being careful not to heat the egg mixture too rapidly. Eat this dish immediately to enjoy its velvety creaminess; if it stands, the sauce can become too thick.
Asparagus and Chicken Carbonara Recipe at a Glance
- COURSE: Main Dishes
- CONVENIENCE: Quick/Easy, Entertaining, Family
- CUISINE: Italian
- MAIN INGREDIENT: Pasta, Poultry
- PUBLICATION: Cooking Light
More Recipes for Main Dishes
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Greek Shrimp and Asparagus Risotto
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Baked Chicken Roulade
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Chicken Risotto with Spring Vegetables
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