Low Calorie Chicken Alfredo (Print Version)
# Ingredients:
→ Base Ingredients
01 -
8-10 ounces pasta (any shape)
02 -
2 cups broccoli florets
→ For the chicken
03 -
2 medium chicken breasts, pounded flat or cut in half
04 -
1 tablespoon olive oil
05 -
1/2 teaspoon EACH garlic powder, paprika, italian seasoning, salt, pepper
→ For the Alfredo sauce
06 -
1 tablespoon olive oil or butter
07 -
1/2 onion, minced
08 -
5-6 cloves garlic, minced
09 -
3 tablespoons all-purpose flour
10 -
1 cup chicken stock or water
11 -
1 cup whole milk
12 -
2 oz cream cheese
13 -
1/2 cup freshly-grated Parmesan cheese
# Instructions:
01 -
Cook pasta al dente in generously salted water according to package directions. Add the broccoli florets to the pasta during the last minute of cooking. Drain and set aside.
02 -
While the pasta is cooking, heat a large pan on medium heat. Add the olive oil to pan. Season chicken breasts and add to the pan. Cook chicken breasts for 5-6 minutes per side or until cooked through. Remove from pan, cool for 5 minutes then slice or dice.
03 -
To the same pan (do not rinse), add 1 tablespoon olive oil and onion. Cook onion down for 3-5 minutes then add in the garlic and sautee for about 30 seconds or until garlic begins to turn golden. Whisk in the flour until lightly toasted, about 30 seconds then gradually whisk in chicken stock and milk, whisking constantly, until incorporated.
04 -
Bring the mixture to a simmer and whisk in the cream cheese and parmesan until lump free. Season generously with salt and pepper as desired.
05 -
Add cooked drained pasta and broccoli to the sauce. Top with cooked (diced or sliced) chicken breasts. Toss to combine or serve chicken on top. Top with more parmesan cheese or parsley, if desired. Enjoy!
# Notes:
01 -
For an extra protein boost, add 1/4 cup of Greek yogurt to the sauce.
02 -
You can substitute the whole milk with 2% milk to further reduce calories.