Monday, April 24, 2017

Low-FODMAP Chicken Fettuccine Alfredo

Low-FODMAP Chicken Fettuccine Alfredo  /  Delicious as it Looks

So the first thing I learned while writing this post is how to spell "fettuccine." Two t's and two c's! You learn something new every day. And hopefully I won't forget it. Spelling is not my strongest suit, and maybe part of the reason I studied engineering in college. Well, bad spelling aside, I think I hit the ball out of the park on this recipe! It's become one our favorite dinners.



Low-FODMAP Chicken Fettuccine Alfredo  /  Delicious as it Looks

The great thing about this recipe is that not only is it low-FODMAP, it's also reduced fat. Most alfredo sauces are loaded with butter, heavy cream and cheese. In this recipe, I used my method of combining gluten-free flour with lactose-free milk to replace the heavy cream. I usually make this sauce with 1% milk, but skim, 2% or whole would work fine too! I added a touch of butter for flavor and just enough cheese to make it rich. While the fat has been greatly reduced, it is still very indulgent and creamy. My favorite side dish to serve with this is roasted broccoli.

Low-FODMAP Chicken Fettuccine Alfredo  /  Delicious as it Looks



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Chicken Fettuccine Alfredo
Low-FODMAP, Gluten-Free, Low-Lactose
serves 4

Ingredients

8 oz. gluten-free fettuccine pasta
1 - 1 1/2 lbs. chicken breast tenders
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper
1 tablespoon olive oil
1 tablespoon unsalted butter
1 teaspoon Garlic-Infused Oil from FODY Food Co. *
1/2 cup water
1 teaspoon Chicken Soup Base from FODY Food Co. **
2 tablespoons gluten-free all-purpose flour
1 cup lactose-free milk (can use skim, 1%, 2%, or whole)
3/4 cup shredded Parmesan cheese
1/4 cup fresh chopped parsley

Directions

  1. Bring a large pot of lightly salted water to a boil. Add fettuccine and cook according to package directions. Rinse and drain.
  2. While pasta is cooking, season the chicken tenders with the salt and pepper. Heat the olive oil over medium-high heat in a large non-stick skillet. Add the chicken tenders and cook until browned, about 3 to 4 minutes a side. Remove chicken from skillet and cover to keep warm.
  3. In a large saucepan, melt the butter and garlic-infused oil together over medium-low heat. Stir in the water and chicken soup base. In a small bowl or glass measuring cup, add the gluten-free flour into the milk, whisking until there are no lumps. Slowly add to the butter mixture while stirring. Continue to cook over medium-low heat and stir constantly until sauce is thick and bubbly. Add the Parmesan cheese and stir until melted and smooth.
  4. Add the drained and rinsed fettuccine to the alfredo sauce and toss to coat. Continue to cook until pasta is heated through.
  5. Divide the fettuccine alfredo evenly between four plates and serve with the chicken on top and sprinkled with the parsley.


* Homemade Garlic-Infused Oil may be used instead. I recommend using 1 tablespoon homemade oil since it is not as potent as the oil from FODY.

** 1/2 cup homemade Low-FODMAP Chicken Stock or Broth may be used instead of the water and chicken soup base. If your stock or broth is unsalted, add salt to taste to your sauce (I recommend 1/4 to 1/2 teaspoon).

Low-FODMAP Chicken Fettuccine Alfredo  /  Delicious as it Looks




Disclosure: I am an affiliate of FODY Foods, which means that if you click on any of the links and purchase the product, I receive an affiliate commission. However, please note that I only recommend products that I myself enjoy, am excited about, and that I feel provide value to my readers. I am disclosing this in accordance with the Federal Trade Commission's 16 CFR, Part 255 "Guides Concerning the Use of Endorsements and Testimonials in Adverstising."

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