Lunch: Chicken Zucchini Alfredo

Recipe by kblea001 This is a delicious and healthy twist to your usual chicken Alfredo.

This recipe includes superfoods such as:

Chicken Breast

Health benefits of Chicken Zucchini Alfredo

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Ingredients

12 ounces whole wheat fettuccine
3 tablespoons extra-virgin olive oil, divided
2 cloves garlic, minced and divided
2 zucchinis, halved lengthwise and cut into thin half moons
1 pinch red pepper flakes (optional)
4 (4 ounce) skinless, boneless chicken breast halves
kosher salt and ground black pepper to taste
1 cup cold milk
1 tablespoon all-purpose flour
3/4 cup grated Parmesan cheese
1/2 cup fat-free evaporated milk
1/2 teaspoon kosher salt
1/4 cup chopped fresh flat leaf parsley

Instructions

Fill a large pot with lightly salted water and bring to a rolling boil. Stir in the fettuccine, bring back to a boil, and cook pasta over medium heat until cooked through but still firm to the bite, about 8 minutes. Reserve about 1/2 cup cooking water and drain pasta.
Heat 1 tablespoon olive oil in a skillet over medium heat; cook and stir 1 clove garlic in hot oil until fragrant, about 30 seconds. Add zucchini and red pepper flakes. Continue to cook and stir until zucchini are tender, about 5 minutes. Transfer vegetables to a large bowl and cover with aluminum foil.
Season chicken breast halves with kosher salt and black pepper.
Heat 1 tablespoon olive oil over medium-high heat in the same skillet used to cook zucchini. Pan-fry chicken in hot oil until juices run clear and center is no longer pink, about 5 minutes per side. Transfer chicken to a plate and cut into strips. Cover with aluminum foil.
Whisk milk and flour together in a bowl.
Heat remaining 1 tablespoon olive oil in a large saucepan; cook and stir remaining 1 clove garlic in hot oil until fragrant, about 30 seconds. Stir in flour mixture and bring to a boil while stirring constantly. Reduce heat to low and continue cooking and stirring for 2 minutes. Stir Parmesan cheese, evaporated milk, and 1/2 teaspoon salt into the flour mixture, stirring until cheese is melted and sauce is heated through, about 5 minutes. Season with salt and black pepper.
Toss pasta, chicken strips, zucchini, and parsley into sauce, adding reserved cooking water as needed if sauce is too thick.