Pasta Alfredo Primavera

2012-08-01
  • Servings : 5
  • Prep Time : 20m
  • Cook Time : 30m
  • Ready In : 50m

Pasta Alfredo Primavera adds vegetables and meat protein to traditional Italian-American Alfredo sauce made with butter and Parmigiano Reggiano cheese reducing calories and saturated fat per serving. Restaurant Alfredo sauce can also be very high in sodium providing 1 to 2 days worth.

You can make Alfredo sauce in the times it takes to boil water and cook the  pasta (less than 30 minutes). Adding fresh vegetables and chicken or shrimp stretches 6 ounces of pasta to serve up to 5 people.

One serving has between 460 to 580 calories and 300 to 400mg of sodium. About the same number of calories as frozen Alfredo pasta meals with a fraction of the sodium. You also get real chicken instead of processed chicken and the option of using shrimp instead of chicken.

Variations

You can add about 1 pound (450 g) of any of your favorite vegetables included Oriental stir-fry vegetables. There are no rules when it comes it this simple recipe. When using frozen vegetables, you can steamed or cooked to desired texture and then combine them with the Alfredo sauce or cook them in the sauce until tender but firm.

You can also omit the chicken or shrimp, or use other poultry or seafood.

With this one simple recipe you can make dozens of variations.

Ingredients

  • 6 oz (170 g) fettuccine or other pasta
  • 1 tablespoon (15 ml) butter or margarine
  • 1 tablespoon (15 ml) olive oil
  • 1/2 pint (8-oz, 240 ml) heavy cream
  • 3/4 cup (70 g) Parmigiano Reggiano cheese
  • 1 small (120 g) tomato diced
  • 1/4 teaspoon (1.25 ml) fresh or dried thyme
  • 6 oz (170 g) fresh or frozen broccoli
  • 6 oz (170 g) fresh or frozen cauliflower
  • 4 oz (113 g) fresh or frozen carrots
  • 7 oz (200 g) cooked chicken breast or shrimp

Method of Preparation

Step 1

In a 3-4 qt/L pan bring at least 2 qt/L of water to a rapid boil over high heat. Add pasta and cook per package directions until al dente.

Step 2

Meanwhile, in a large skillet over low to medium heat, add oil and butter and heat until butter melts. Stir or whisk to combine. Add cream stirring occasionally until it comes to a slow boil.

Step 3

Add parmesan cheese and cook stirring constantly until cheese has melted and sauce begins to thicken. Reduce heat if necessary to maintain a simmer.

Step 4

Add tomato and thyme cooking about 1 minute, stirring occasionally. For firmer tomatoes, add to sauce during the last 1 to 2 minutes.

Step 5

Add vegetables. Cook stirring occasionally until vegetables are tender 5 to 8 minutes.

Step 6

Add chicken or shrimp and stir to coat with sauce. Reduce heat to low and simmer until heated through.

Step 7

Drain pasta and add to skillet. Toss to coat with sauce and serve.

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  • Italian Seasoning

  • Potato Gnocchi

  • Slow Cooker Chuck Roast

  • Vegetarian Stuffed Bell Peppers

Nutritional Info

This information is per serving.

  • Calories

    470
  • Calories from Fat

    265
  • Total Fat

    27g
  • Saturated Fat

    15g
  • Trans Fat

    0g
  • Cholesterol

    100mg
  • Sodium

    300mg
  • Carbohydrates

    35g
  • Dietary Fiber

    4g
  • Sugar

    4g
  • Protein

    22g
  • Serving Size

    9 oz (260g)