Chicken Alfredo with Courgette Ribbons

Ingredients for Chicken Alfredo with Courgette Ribbons

• 2 medium courgette (about 230g each)

• 3 tablespoons olive oil

• 2 garlic cloves, minced

• 4 pieces thinly sliced skinless boneless chicken breast cutlets (450g total)

• 3/4 teaspoons salt

• 1/4 teaspoons freshly ground black pepper

• 350g fettuccine pasta, preferably whole wheat

• 1 tablespoon plain flour

• 240ml cold low-fat (1%) milk

• 120ml evaporated skimmed milk (not condensed milk)

• 180ml freshly grated Parmesan cheese

• 1/4 cup finely chopped fresh parsley leaves

Slice the ends off the courgette and discard. Using a mandoline or carefully with a sharp knife, slice the courgette lengthwise into very thin slices. Stack the slices and cut lengthwise into 1/4-inch-wide ribbons.

Heat 1 tablespoon of the oil in large nonstick skillet over medium heat. Add half the garlic and cook for 30 seconds. Add the courgette ribbons, cover, stirring occasionally, and cook until the courgette is just tender, about 3 minutes. Transfer to a bowl.

Heat 1 tablespoon of the oil in the skillet over medium-high heat. Season the chicken with 1/4 teaspoons salt and the black pepper and cook until cooked through, 2 to 3 minutes per side. Transfer the chicken to a plate and tent with foil to keep warm.

Cook the pasta al dente according to the directions on the package. Reserve 120ml the pasta water. Drain the pasta and return it to the pasta pot.

Meanwhile, make the sauce. Combine the flour and low-fat milk, stirring until the flour is dissolved. Heat the remaining 1 tablespoon oil in the skillet over medium-high heat. Add the remaining garlic and cook for 30 seconds. Add the milk-flour mixture and cook, stirring constantly, until the mixture begins to boil. Reduce the heat to low and cook, stirring, for 2 minutes more. Add the evaporated skimmed milk, the remaining 1/2 teaspoons salt, and the cheese and cook, stirring, until the cheese is melted, about 1 minute.

Add 240ml the sauce, the courgette, and 3 tablespoons of the parsley to the pasta in the pot and toss to combine. Add a little of the reserved pasta water as necessary to loosen the sauce.

To serve, place 475ml the pasta mixture on each plate. Top with a piece of chicken. Drizzle with the remaining sauce and garnish with the remaining parsley.

Disclaimer

While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.