Asparagus and Chicken Carbonara

This healthy chicken carbonara dish is not only absolutely delicious, it's also lower in fat and calories than traditional pasta carbonara. However, for a slightly richer version of the dish, you can swap out the egg substitute for two large eggs and the evaporated milk for heavy cream. (Just be aware, these ingredient swaps will impact the nutritional data listed below.)

5 servings (serving size: about 1 1/4 cups)

Ingredients

8 ounces uncooked spaghetti
2 cups (1-inch) slices asparagus (about 3/4 pound)
1/2 cup egg substitute
1/2 cup evaporated fat-free milk
2 teaspoons olive oil
1/2 cup chopped onion
1/4 cup dry vermouth
2 cups chopped skinless, boneless rotisserie chicken breast meat
1/2 cup (2 ounces) grated fresh Parmesan cheese
3 tablespoons finely chopped fresh flat-leaf parsley
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
4 bacon slices, cooked and crumbled

Preparation

Cook pasta in boiling water 10 minutes or until al dente; add asparagus during final 2 minutes of cooking. Drain pasta mixture in a colander over a bowl, reserving 1/3 cup cooking liquid. Combine reserved cooking liquid, egg substitute, and milk, stirring with a whisk.

Heat a large nonstick skillet over medium-high heat. Add oil and onion to pan; sauté 2 minutes. Add vermouth; cook 1 minute. Add pasta mixture; stir to combine. Remove from heat; stir in milk mixture, chicken, and cheese. Place pan over medium heat, and cook 4 minutes or until slightly thick, stirring frequently. Remove from heat; stir in parsley, salt, pepper, and bacon. Serve immediately.

Nutritional Information

Calories 416
Caloriesfromfat 23 %
Fat 10.8 g
Satfat 3.7 g
Monofat 4.4 g
Polyfat 2 g
Protein 34.7 g
Carbohydrate 41.9 g
Fiber 3.1 g
Cholesterol 60 mg
Iron 3.4 mg
Sodium 700 mg
Calcium 236 mg


Cooking Light
June 2004