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T.G.I. Friday's Dijon Chicken Pasta Reduced Fat

By Todd Wilbur


Score: 4.00. Votes: 1
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That creamy, white Dijon sauce smothering the original version of this delicious pasta is luscious indeed, but it's cursed by oodles of flabby fat grams. This can be fixed in our reduce-fat clone by using Greek yogurt to add a thick, creamy conistency to our sauce without adding a speck of fat.

Nutrition Facts
Serving Size–1 Entree
Total Servings–4
Calories–730 (Original–930)
Fat–8g (Original–45g)

Source: Low-Fat Top Secret Recipes by Todd Wilbur.

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Dijon Pasta Sauce
  • 1 clove garlic, pressed
  • 1/2 teaspooon olive oil
  • 1 cup fat-free Greek yogurt
  • 2 tablespoons cornstarch
  • 1 cup evaporated skim milk
  • 1/4 cup fat-free milk
  • 2 teaspoons Grey Poupon Dijon mustard
  • 2 tablespoons grated Parmesan cheese
  • 1/4 teaspoon salt
  • Pinch ground black pepper
  • 1 1/2 tablespoons fresh parsley, chopped
Chicken Spice Blend
  • 2 teaspoons salt
  • 1 teaspoon paprika
  • 1/2 teaspoon dried thyme
  • Pinch or two ground black pepper
  •  
  • Fat-free butter-fllavored spread or spray
  • 4 skinless chicken breast fillets
  • 1-pound package penne pasta
  • 3 to 4 quarts water
Garnish
  • 1 small tomato, diced
  • Fresh parsley, chopped
  • Do This
    • Restaurant/Brand
      T.G.I. Friday's
    • Instructions

      1. Preheat barbecue or stovetop grill to medium/high heat.

      2. Prepare pasta sauce by first sauteing the pressed garlic in the olive oil in a medium saucepan. Saute only for a minute or two over medium heat. Do not let the garlic brown or it will become bitter. Remove pan from heat.

      3. Combine the Greek yogurt with the cornstarch in a medium bowl. Add the evaporated milk, fat-free milk, and mustard, and mix. Pour the mixture into the saucepan and place it back over heat. Add the Parmesan cheese, salt, and pepper, and stir.

      4. When the sauce thickens, add the parsley and turn the heat to low, stirring often.

      5. As the sauce cooks, prepare the chicken by combining all of the spice blend ingredients in a small bowl. Rub a light coating of butter-flavored spread or spray over each breast, and sprinkle some of the spice blend over both sides of each chicken breast. Cook the chicken on the grill for 4 to 5 minutes per side. Turn the chicken at a 45-degree angle halfway through the cooking time on each side, so that you get criss-crossed grill marks on the surface.

      6. While the chicken is grilling, prepare the pasta by bringing 3 to 4 cups of water to a boil in a large pan. Add the pasta to the water and cook for 12 to 15 minutes or until the pasta is tender. Strain.

      7. Divide the strained pasta into four portions on four plates, and pour a generous portion of the sauce over the pasta. Sprinkle some diced tomato over the pasta on each plate. Sprinkle some additional fresh parsley over the pasta.

      8. Slice each chicken breast across the grain, and arrange each sliced breast on top of the pasta on each plate, being careful to retain the shape of the chicken as you position it.

      Serves 4 as an entree.

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Score: 4.00. Votes: 1
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Michelle
Feb 2, 2011, 23:00

I don't remember this ever being on Friday's menu, but it sounded tasty, so I gave it a try. It came out very good, but I didn't think it tasted Dijon-y enough, so I stirred in another 2 t. At the very end and I thought that was just about perfect. My 3-year old ate it, so even after adding the extra mustard it wasn't overpowering.