Low Calorie Chicken Alfredo

This hearty low-calorie chicken Alfredo has completely transformed my weeknight dinner routine. Creamy, garlicky, and loaded with tender chicken and broccoli, it delivers all the comfort of traditional Alfredo but with nearly half the calories. At just 496 calories per serving, this guilt-free version proves you don't need to sacrifice flavor for nutrition.

I created this recipe during a time when I was trying to eat healthier but desperately missing my favorite restaurant pasta dishes. After many attempts, this version became such a hit that my family now requests it over the traditional recipe, completely unaware they're enjoying a lightened-up version.

Ingredients

• Pasta: any shape works though I prefer fettuccine for the traditional experience
• Broccoli florets: adds nutrition and absorbs the sauce beautifully
• Chicken breasts: provides lean protein and makes the dish satisfying
• Olive oil: a healthier fat alternative to butter with a pleasant flavor
• Italian seasoning blend: creates depth without multiple spice jars
• Onion and garlic: form the aromatic base crucial for authentic flavor
• All purpose flour: acts as the thickening agent for our sauce
• Chicken stock: adds richness without extra calories use homemade if possible
• Whole milk: creates creaminess while keeping fat content reasonable
• Cream cheese: the secret ingredient that gives velvety texture with less fat
• Parmesan cheese: freshly grated is essential for proper melting and flavor

Step-by-Step Instructions

Cook the Pasta and Broccoli:

Boil pasta in generously salted water until al dente following package directions. During the final minute of cooking add broccoli florets to the pot. This perfectly blanches the broccoli while saving you from washing an extra pot. Drain everything together and set aside.

Prepare the Chicken:

Heat olive oil in a large pan over medium heat. Season chicken breasts with the spice mixture ensuring even coverage. Cook for 5 to 6 minutes per side until the internal temperature reaches 165°F. The seasonings will create a beautiful crust. Remove chicken, let rest for 5 minutes this prevents juices from running out then slice or dice.

Create the Sauce Base:

Using the same pan with all those flavorful chicken bits add olive oil and onions. Cook onions until translucent and soft about 3 to 5 minutes. Add minced garlic and cook just until fragrant approximately 30 seconds. Be vigilant here as garlic burns quickly and becomes bitter.

Build the Alfredo Sauce:

Whisk flour into the pan creating a roux with the oil and aromatics. Cook for about 30 seconds to remove the raw flour taste. Very gradually pour in chicken stock and milk while continuously whisking. This technique prevents lumps from forming. Bring the mixture to a gentle simmer watching as it begins to thicken.

Finish the Sauce:

Once simmering whisk in cream cheese and parmesan cheese until completely smooth and velvety. The cream cheese melts into the sauce creating that signature Alfredo richness without heavy cream. Season generously with salt and pepper tasting as you go.

Combine and Serve:

Add the drained pasta and broccoli directly to the sauce. Gently toss everything together ensuring each pasta strand is coated. Top with the sliced chicken or mix it throughout depending on your preference. Garnish with additional parmesan and fresh parsley if desired.

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The cream cheese in this recipe completely revolutionized how I approach lightened-up cream sauces. I discovered this trick accidentally when I was out of heavy cream one evening and desperately craving Alfredo. The small amount adds remarkable creaminess while significantly reducing calories, and now I use this technique for countless other dishes.

Perfect Pasta Selection

While this recipe works with any pasta shape, consider using whole wheat or protein-enriched pasta for additional nutritional benefits. Fettuccine is traditional, but penne or rotini capture more sauce in their ridges and holes. For a gluten-free option, chickpea or lentil pasta adds even more protein while maintaining the proper texture needed to stand up to this substantial sauce.

Simple Substitutions

This recipe is incredibly versatile and accommodates many dietary preferences. For a dairy-free version, substitute the milk with unsweetened almond milk and use dairy-free cream cheese and parmesan alternatives. Turkey cutlets work beautifully in place of chicken, and for a seafood variation, swap chicken for sautéed shrimp or scallops which cook even faster. Vegetarians can replace the chicken with sautéed mushrooms or white beans for protein.

Smart Storage Solutions

This chicken Alfredo stays fresh in an airtight container in the refrigerator for up to 3 days. When reheating, add a splash of milk or chicken broth to revitalize the sauce as it tends to thicken when chilled. For best results, warm it slowly over medium-low heat rather than using a microwave. The pasta will continue absorbing sauce during storage, so if making ahead, consider keeping the pasta and sauce separate until serving time.

Nutritional Boosters

While already nutritionally balanced, this dish welcomes additional vegetables. Red bell peppers, spinach, or asparagus blend perfectly with the flavors while adding vitamins and fiber. For those looking to further reduce carbohydrates, replace half the pasta with spiralized zucchini noodles or spaghetti squash. This modification drops the calorie count even lower while maintaining the comforting experience of this beloved classic.

Frequently Asked Questions

→ How can I ensure the chicken is tender?

Pound the chicken breasts flat or cut them in half for even cooking. Avoid overcooking by cooking each side for 5-6 minutes over medium heat until it reaches an internal temperature of 165°F.

→ Can I use a different type of pasta?

Yes! You can use any pasta shape you prefer, such as penne, fettuccine, or gluten-free options to suit your dietary needs.

→ What can I substitute for cream cheese?

If you don’t have cream cheese, you can substitute it with mascarpone or Greek yogurt for creaminess with less fat.

→ How do I make the sauce lump-free?

Whisk the flour with olive oil thoroughly before adding chicken stock and milk gradually, whisking constantly to break up any lumps as the sauce thickens.

→ Can I make this dish vegetarian?

Yes, simply omit the chicken and replace the chicken stock with vegetable broth for a vegetarian-friendly version.

→ What additional toppings can I use?

Consider adding fresh parsley, extra Parmesan, or a touch of red pepper flakes for extra flavor and crunch.