Recipes Asparagus and Chicken Carbonara

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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.)

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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

Nutritional Information

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

How to Make It

Step 1

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.

Step 2

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.

Chef’s Notes

Raw egg yolks and whipping cream traditionally add the creaminess and fat to pasta carbonara. This lighter version with asparagus and chicken achieves the same texture with egg substitute and nonfat evaporated milk. Prevent the eggs from scrambling by being careful not to heat the egg mixture too rapidly.

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