Asparagus and Chicken Carbonara

Raw egg yolks and whipping cream traditionally add the creaminess and fat to pasta carbonara. This lighter version 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. Eat this dish immediately to enjoy its velvety creaminess; if it stands, the sauce can become too thick.

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 (23% from fat)

Fat:

10.8g (sat 3.7g,mono 4.4g,poly 2g)

Protein:

34.7g

Carbohydrate:

41.9g

Fiber:

3.1g

Cholesterol:

60mg

Iron:

3.4mg

Sodium:

700mg

Calcium:

236mg