Description
This Low Calorie Chicken Alfredo recipe offers a lighter take on the classic creamy pasta dish by using simple, wholesome ingredients like chicken breasts, broccoli, and a flavorful homemade Alfredo sauce. Ready in just 25 minutes, it’s an ideal weeknight meal that balances comfort and nutrition with satisfying flavors and reduced calories.
Ingredients
Pasta and Vegetables
- 8-10 ounces pasta (any shape)
- 2 cups broccoli florets
Chicken
- 2 medium chicken breasts (pounded flat or cut in half)
- 1 tablespoon olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- 1/2 teaspoon Italian seasoning
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
Sauce
- 1 tablespoon olive oil (or butter)
- 1/2 onion (minced)
- 5-6 cloves garlic (minced)
- 3 tablespoons all-purpose flour
- 1 cup chicken stock (or water)
- 1 cup whole milk
- 2 oz cream cheese
- 1/2 cup freshly-grated Parmesan cheese
Instructions
- Cook Pasta and Broccoli: Bring a large pot of generously salted water to a boil. Add the pasta and cook according to package directions until al dente. During the last minute of cooking, add the broccoli florets to blanch them. Drain pasta and broccoli together and set aside.
- Cook Chicken: While the pasta cooks, heat a large skillet over medium heat. Add 1 tablespoon olive oil. Season the chicken breasts evenly with garlic powder, paprika, Italian seasoning, salt, and pepper. Place the chicken in the pan and cook for about 5-6 minutes per side until thoroughly cooked. Remove from the pan and let rest for 5 minutes, then slice or dice the chicken.
- Prepare Alfredo Sauce Base: Without rinsing the pan, add another tablespoon of olive oil or butter. Add the minced onions and cook over medium heat for 3-5 minutes until softened. Add the minced garlic and sauté for about 30 seconds until fragrant and golden.
- Make the Roux and Sauce: Whisk in the all-purpose flour and cook for about 30 seconds to toast it lightly. Gradually whisk in the chicken stock and whole milk, stirring constantly to avoid lumps. Bring the mixture to a gentle simmer.
- Finish the Sauce: Whisk in the cream cheese and Parmesan cheese until the sauce is smooth and creamy. Season generously with salt and pepper to taste.
- Combine and Serve: Add the drained pasta and broccoli into the sauce, stirring gently to coat everything evenly. Arrange the sliced or diced chicken on top or mix it in. Optionally, garnish with extra Parmesan cheese or chopped parsley before serving. Enjoy your light and flavorful Low Calorie Chicken Alfredo!
Notes
- Use whole wheat or gluten-free pasta for added dietary preferences.
- For a lower-fat option, substitute milk with a low-fat variety and reduce the amount of cream cheese.
- Chicken stock can be replaced with water for a more neutral sauce base.
- Letting the chicken rest before slicing keeps it juicy.
- Add fresh parsley or basil for extra freshness and color.
