Dairy-Free, Nut-Free
SERVES 4
PREP TIME: 15 MINUTES / COOK TIME: 25 MINUTES
This twist on chicken fettuccine alfredo lightens up the classic and is naturally dairy-free, relying on some coconut cream for the consistency. This dish is full of fresh vegetables and heat from a jalapeño, and the lime juice and cilantro add unexpected flavor and many health benefits, too.
12 ounces fettuccine
1½ pounds boneless, skinless chicken thighs, trimmed and diced
¾ teaspoon salt, divided
¾ teaspoon freshly ground black pepper, divided
2 tablespoons extra-virgin olive oil
1 cup sliced mushrooms
2 bell peppers, seeded and sliced
1 medium red onion, sliced
3 garlic cloves, minced
1 small jalapeño, seeded and diced
2 cups chicken stock
Juice of 1 lime
2 tablespoons low-sodium soy sauce
¼ cup coconut cream (from the top of a can of coconut milk)
1 teaspoon cornstarch
½ cup chopped fresh cilantro
1 lime, cut into wedges
Bioactive ingredients:
chicken, olive oil, mushroom, bell pepper, onion, garlic, chile, soy sauce
1.
Fill a large stockpot two-thirds full of water. Bring to a boil over high heat.
2.
Add the fettuccine, and cook according to the package instructions (usually 10 to 12 minutes). Remove from the heat. Drain.
3.
Meanwhile, season the chicken with ½ teaspoon of salt and ½ teaspoon of pepper.
4.
In a large skillet, heat the oil over medium heat.
5.
Add the chicken, and sauté for 2 to 3 minutes, or until the outside has started to cook.
6.
Add the mushrooms, bell peppers, and onion. Cook, stirring frequently, for 5 to 7 minutes, or until the chicken has mostly cooked through and the vegetables have softened.
7.
Add the garlic, jalapeño, and remaining ¼ teaspoon of salt and ¼ teaspoon of pepper. Cook, stirring frequently, for 1 minute.
8.
Add the stock, lime juice, and soy sauce.
9.
Increase the heat to medium-high. Simmer for 6 to 8 minutes, or until the flavors mingle.
10.
Stir in the coconut cream. Return the sauce to a simmer, stirring occasionally to make sure the cream gets incorporated.
11.
Transfer ¼
cup of the sauce to a small mixing bowl. Whisk the cornstarch into the bowl.
12.
Return the mixture to the skillet, and stir. Cook for 2 to 3 minutes.
13.
Add the fettuccine, and stir to coat. Remove from the heat.
14.
Serve the pasta with the cilantro and lime wedges.
Per Serving:
Calories: 685; Total fat: 21g; Saturated fat: 8g; Protein: 48g; Total carbohydrates: 77g; Fiber: 5g; Sugar: 4g; Cholesterol: 160g
VARIATION:
If you don’t like spice, you can eliminate the jalapeño. Instead, use any color of bell pepper that you enjoy, since they all contain health benefits, including the antioxidant vitamin C. You can also replace the cilantro with parsley if desired.