Chicken Alfredo Casserole
Approximate cooking time: 75 minutes
Makes 6-8 servings
The last meal I ate before being diagnosed as a diabetic was Fetuccini Alfredo, one of my favorite things in the whole world. Unfortunately, it's not something I can easily eat today, due to its incredibly high content of fat and carbohydrates, but I am not willing to let it go without a fight. I created this recipe as a result. It uses no cream and far less cheese than a typical Alfredo recipe, and the addition of chicken and vegetables lightens it up a bit. Though the recipe doesn't specifically call for it, I also tend to use Omega-3-enriched or whole wheat pasta to make it even healthier. If you want to take it further, you can omit the breadcrumb topping. It's still not exactly diabetes-friendly, but it is a delicious casserole that I can eat upon occasion.
What you'll need:
1/2 lb cooked, shredded chicken
2 tbsp olive oil
2 tbsp butter, melted
1 8-oz. package low-fat cream cheese
1-1/4 cup grated parmesan, divided
4 green onions, thinly sliced
2 tsp minced garlic (2-4 cloves)
1 8.5-oz can peas & carrots, drained
1 lb shaped pasta (rotini, farfalle, etc)
1/2 cup unseasoned bread crumbs
1 cup whole milk
1 cup chicken broth
1/2 tsp dried parsley
1/2 tsp dried oregano
pinch of nutmeg
salt, pepper |
Preheat oven to 400°. Cook pasta according to the package directions, omitting one or two minutes of cooking time so that it is al dente. Set pasta aside. Heat a large oven-safe saucepan or dutch oven over medium-low heat. Add oil, green onions, and garlic. Cook until onions are soft, about 5 minutes, stirring frequently.
Turn heat to high. Add chicken broth, milk, 1 cup parmesan cheese, and cream cheese.
Break up the cream cheese as much as you can and stir it all together. Cook until all the cheese is melted and the sauce is creamy, about 15 minutes, stirring occasionally. Add chicken, peas, and carrots.
Add nutmeg, oregano, and cooked pasta, in addition to salt and pepper to taste. Stir heavily until fully mixed.
Combine bread crumbs, remaining parmesan cheese, and melted butter. Mix by hand, and sprinkle evenly over the top of the pasta mixture. Place in oven.
Bake for 30 minutes. Let rest for 10 minutes before serving. Enjoy!
-e. magill 7/14/2011
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