Asparagus and Chicken Carbonara

Pasta carbonara is traditionally made with raw egg yolks and whipping cream. This lighter version achieves the same texture with egg substitute and fat-free evaporated milk. Egg substitutes are excellent to use in recipes that traditionally call for raw eggs. Substitutes are pasteurized and have a low risk of containing bacteria.

Serve this dish immediately; if it stands, the sauce can become too thick.

This healthy chicken carbonara dish is not only absolutely delicious, it's also lower in fat and calories than traditional pasta carbonara.


Yield:
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