Chicken And Pasta Alfredo

Ingredients

8 oz penne pasta
2 tablespoons butter
1 garlic clove, minced
2 tablespoons chopped fresh chives
1 ½ cups shredded cooked chicken
1 1/2 cups heavy cream
1/4 teaspoon salt
1/2 teaspoon pepper
1/2 cup shredded parmesan

Directions

Cook the penne according to the directions on the package. Drain and set aside.
In the empty pasta pot add the butter and heat over medium-high heat.
Once the butter is melted add the garlic to the skillet.
Stir well and cook the garlic for a couple of minutes.
Add the shredded chicken and stir until all of the chicken is well coated.
Add the heavy cream, salt and pepper.
Stir well and bring to a simmer.
Let the sauce simmer, stirring frequently until is has thickened..
Add the cooked penne and chives and stir until all of the pasta is coated in sauce.
Remove from the heat.
Add the shredded parmesan cheese.
Serve in pasta bowls.

For a quick version use your favorite jarred Alfredo sauce. Mine is Bertolli d’Italia.
In a microwave-safe glass casserole dish with a cover, melt the butter. Add the jarred Alfredo sauce. Chicken, chives, salt, pepper, and ¼ cream. Stir until completely combined and heat in the microwave for about 5 minutes. Stir halfway through the cooking time.
Stir in the cooked penne and cheese. Serve immediately.

Frequently Asked Questions

Is regular olive oil okay to be used in place of extra virgin?

Extra virgin olive oil is not recommended for Mediterranean cuisine. Regular olive oil can be used in place of extra virgin. Extra Virgin Olive Oil, (EVOO), has a higher quality, more nutritional benefits, and a milder flavor. Regular olive oil, however, is still an option. Regular olive oil works well for everyday meals, such as roasting vegetables to stir fry dishes. This oil is cheaper than EVOO. Some even believe it can be used for higher heat applications, such as deep frying. It is important to remember that it doesn't contain as many nutrients or positive compounds than EVOO. Therefore, you should try to compensate for these benefits with other food items.

Can the Mediterranean Diet be vegetarian

Yes, vegetarians can follow the Mediterranean Diet. Vegetarians can omit animal proteins such as poultry, fish, and red meat to follow this eating style. The Mediterranean Diet offers many plant-based protein options, including legumes as well as nuts and seeds. If necessary, healthy fats like olive oil and olives are added to help make up for the lack of protein. Alternate dairy sources, such as soy yogurt or tofu, can be used to supplement the diet. Other ideas include adding nuts and seeds to salads or bowls, mashing beans on toast, substituting ice cream for frozen banana slices, or serving hummus with vegetables throughout the day.

What's a typical Mediterranean breakfast?

A Mediterranean breakfast might include a mix of protein, healthy oils, and carbohydrates. The options include eggs in olive oil and roasted vegetables with a side salad, Greek yogurt with cheese, whole-grain Toast, or Quinoa porridge topped off with fresh fruits. Avocado toast is a wonderful option for breakfast. High-quality protein sources such as grass-fed meats, wild-caught fish and organic eggs are a great way to start your day. Consider whole grains such quinoa and oatmeal as healthy carbohydrates. Limit sugar by eating fresh fruits and avocados instead of processed yogurts or cereals. Add healthy fats like extra virgin olive oil and coconut oil to your breakfast. Green tea is a great addition for antioxidants.

Is the Mediterranean diet expensive to follow?

The Mediterranean diet is affordable and easy to prepare. Local grocery stores and farmers' markets have many staple foods. Shopping for organic products, premium proteins or specialty items like extra virgin olive oil, can prove more costly. Therefore, make sure to have a budget and plan your meals accordingly. You can also save money by using leftovers and bulk freezing food items such as fish and grains.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal will be allowed in the Mediterranean Diet. Oats, whole grains, can provide a good source dietary fiber as well as minerals like iron and magnesium. They can be served with blueberries as well as nuts, seeds and savory dishes like eggs or cheese. Oatmeal has many uses and is a great choice for healthy breakfasts. Oatmeal could be added to smoothies or made into protein bars. It can also be enjoyed plain with almond milk and other toppings such as cinnamon, peanut butter, gojiberries, chia seeds, and chia seeds for additional nutrition. Oats are widely popular in many countries part of the Mediterranean basin, so many consider them compatible with this type of diet.

Is the Mediterranean diet mostly plant-based or is it?

Yes, the Mediterranean Diet is primarily a plant-based diet. Plant-based foods like fruits, vegetables, legumes, nuts, and seeds are staples of this ancient diet. However, animal proteins such as poultry, fish, and red meat are also present in smaller portions due to their traceable presence around the Mediterranean Sea historically. This protein source can be omitted by those who prefer a vegetarian, vegan, or alternative diet. Other dairy sources such as soy yogurt and tofu are great options for extra nutrition and proteins.

Statistics

• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
• The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)

External Links

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• Mediterranean Diet

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• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• Top Diets for 2023 - Expertly Review - US News Health

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• Primary Prevention of Cardiovascular Disease Using a Mediterranean Diet

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• (PDF) The Association Between Dietary Patterns And Insulin Resistance: A Systematic Study


• (PDF). Citrus as an ingredient in the Mediterranean diet

How To

How to Plan a Week Of Delicious and Nutritious Mediterranean Meals

A Mediterranean diet can improve your overall health and life quality. This rich diet is high in healthy fats, whole grain, legumes and fresh fruits. Eating this way can have many potential benefits, such as helping maintain better blood lipids, improved glucose control, reduced risk for depression and certain types of cancer, better cardiac health, increased cognitive function, and improved weight management.

Following these tips can make it easy to incorporate Mediterranean-inspired foods into your diet: swapping out high-calorie snacks like chips with nutrient-dense vegetable appetizers or other traditional greens or beans dishes; learning how to increase variety with spices or different sources derived from nuts, fruits, and vegetables; integrating more whole grains, legumes, and high fiber items that can enhance satiety after meals; adding moderate amounts of dairy products like yogurt cheese and milk throughout the day for added nutrition; using olive oil as the primary cooking fat instead of traditional oils; occasionally enjoying a glass of red wine to complete the Mediterranean experience.

You can plan a week full of healthy and delicious meals that follow the Mediterranean diet guidelines. Start by focusing on certain components. ; fruits for desserts snacks smoothies, etc. Seasonings herbs and sauces, as well as optional dairy yogurt cheese or kefir. Mixing up different combinations will allow you to get the right amount of nutrients and maintain flavor balance. This is a key element in a Mediterranean lifestyle. Combining the meal in combination with regular exercise will result in even greater short-term gains and long-term benefits on your overall health and body composition.

Resources:

[TAG40] Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart

[TAG41] Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older

[TAG42] The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular

[TAG43] CNBC reports that Joan Salge Blake, Boston University’s clinical professor of nutrition says: “‘Poor protein [intake] can contribute to fatigue, and that’s the

[TAG44] According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several

[TAG45] This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death.

[TAG46] The study described in The Epoch Times found: In the conclusions of this study, the authors prefer the Mediterranean diet over the Keto diet because the key to

[TAG47] If a Google search is any indication, these are the 12 most frequently asked questions that people have about the Mediterranean diet. And if you’re interested

[TAG48] The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease.

[TAG49] There’s new evidence that a Mediterranean diet can sharply reduce your chances of developing dementia even if you have a genetic risk for it. NBC medical

[TAG50] Chair: Dr. Alexandros Haliassos, Maria Pagoni 3:05 pm - 3:25 pm Targeting molecular therapies to lung epithelial cytosols: targeted microbial exosome

[TAG51] The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits,

[TAG52] 💡 Want to eat the #mediterraneandiet, but are not quite sure you how?? Then you're in the right place!! ⚡️ I've got you covered ⚡️ In this video, I'll

[TAG53] In this video, we're going to explore the hidden truth about metabolic syndrome. We'll discuss the signs and symptoms of metabolic syndrome, and discuss the

[TAG54] The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds.

[TAG55] How I was able to completely reverse my diabetes, go medication free, and how almost anyone can do the same with a blue-zone vegan lifestyle. Week 4 of my

[TAG56] Join us for a whirlwind tour of nutrition with our latest YouTube Shorts! 🌱💫 In just 60 seconds, discover the superpowers of 6 healthy seeds you should be

[TAG57] Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases

[TAG58] Mediterranean Diet Tips

[TAG59] My weight loss diet recipe | Healthy diet | Healthy Breakfast

[TAG60] It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool.

[TAG61] There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life.

[TAG62] A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of