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Low Calorie Chicken Alfredo Recipe

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3.9 from 78 reviews

This Low Calorie Chicken Alfredo recipe offers a healthier twist on the classic Italian favorite by using simple ingredients and cooking techniques that reduce fat without sacrificing flavor. Tender chicken breasts are seasoned and sautéed, paired with lightly steamed broccoli and pasta, and topped with a creamy, homemade Alfredo sauce made with reduced-fat ingredients to keep calories in check. This dish is perfect for those looking for comforting, flavorful meals that fit into a low-calorie diet.

  • Total Time: 40 minutes
  • Yield: 4 servings

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

Alfredo 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

  1. Prepare the pasta and broccoli: Cook the pasta according to package instructions until al dente; during the last 3 minutes of cooking, add the broccoli florets to the boiling water to steam them lightly. Drain and set aside.
  2. Season the chicken: In a small bowl, combine garlic powder, paprika, Italian seasoning, salt, and pepper. Rub this seasoning mix evenly over both sides of the chicken breasts.
  3. Cook the chicken: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the seasoned chicken breasts and cook for about 5-6 minutes on each side, or until fully cooked and golden brown on the outside. Remove from skillet and set aside to rest.
  4. Make the Alfredo sauce base: In the same skillet, add 1 tablespoon of olive oil or butter. Sauté the minced onion over medium heat until translucent, about 3-4 minutes. Add the minced garlic and cook for another minute until fragrant.
  5. Thicken the sauce: Sprinkle the all-purpose flour over the onion and garlic mixture, stirring constantly to create a roux. Cook for 1-2 minutes without browning.
  6. Add liquids and cheese: Gradually whisk in the chicken stock (or water) and whole milk, ensuring no lumps form. Bring the mixture to a simmer, stirring frequently until the sauce thickens, about 3-5 minutes. Stir in cream cheese until smooth, then add the grated Parmesan cheese. Continue to stir until the cheese melts completely and the sauce reaches a creamy consistency.
  7. Toss pasta and broccoli with sauce: Add the cooked pasta and broccoli directly into the Alfredo sauce, stirring gently to coat everything evenly.
  8. Slice and serve: Slice the cooked chicken breasts into strips or bite-sized pieces and place over the pasta and sauce mixture. Serve immediately while warm.

Notes

  • Use whole wheat or gluten-free pasta to modify the recipe for dietary preferences.
  • For a lighter sauce, substitute half the whole milk with unsweetened almond milk or another low-fat milk alternative.
  • Adjust seasoning in the Alfredo sauce to taste, adding extra garlic or Italian herbs if desired.
  • Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
  • Reheat gently on the stovetop or microwave to prevent the sauce from separating.
  • Author: Madelynn
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Category: Main Course
  • Method: Stovetop
  • Cuisine: Italian-American
  • Diet: Low Calorie

Find it online: https://allyumcooks.com/low-calorie-chicken-alfredo-recipe/