Tuesday, March 22, 2011

Simple Low Fat Pasta

Cook up a storm in your kitchen with this great Low-fat creamy chicken & semi-dried tomato linguine recipe from Taste

Preparation Time: 15 minutes
Cooking Time: 20 minutes
Serves: 6
400g dried linguine pasta
100g snow peas, trimmed, thinly sliced lengthways
3 (about 750g) single chicken breast fillets, cut into 2cm pieces
500g small cup mushrooms, halved
10g reduced-fat dairy spread
40g (1/4 cup) plain flour
560ml (2 1/4 cups) skim milk
60ml (1/4 cup) extra light thickened cream (see tip)
35g (1/3 cup) coarsely grated Bega So Light Vintage cheddar
2 tbs shredded parmesan
100g 97 per cent fat-free semi-dried tomatoes
1 tbs toasted pine nuts
Shaved parmesan, to serve
Fresh basil leaves, to serve

1. Cook the pasta in a saucepan of salted boiling water following packet directions or until al dente. Add the snow peas in the last 1 minute of cooking. Drain. Return to the pan.
2. Meanwhile, heat a frying pan over medium-high heat. Add the chicken and cook, turning occasionally, for 5 minutes or until browned. Transfer to a plate. Add mushroom to the pan. Cook, stirring, for 5 minutes or until golden. Return the chicken to the pan.
3. Melt the spread in a small saucepan over medium heat. Add the flour and cook, stirring, for 30 seconds. Remove from heat. Gradually add the milk and cream, whisking vigorously until well combined. Place over medium heat. Cook, stirring, for 3-5 minutes or until the mixture boils and thickens. Strain through a fine sieve into a heatproof bowl. Stir in the cheddar and shredded parmesan.
4. Add the pasta mixture, cheddar mixture and semi-dried tomatoes to the frying pan. Stir to combine. Season with pepper. Top with pine nuts, shaved parmesan and basil to serve.

If extra light thickened cream is unavailable, omit and increase the skim milk to 625ml (2 1/2 cups).
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