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Low-Calorie-Chicken-Alfredo-1

Low Calorie Chicken Alfredo


  • Author: Emily
  • Total Time: 30 minutes
  • Yield: 4 servings 1x

Description

Low Calorie Chicken Alfredo is a lighter take on the classic, made with lean ingredients and creamy flavor.


Ingredients

Scale

    • 8 ounces uncooked fettuccine (or penne)
    • 1 tablespoon olive oil
    • 2 boneless skinless chicken breasts (about 1 pound), cut into 1-inch pieces
    • Salt and freshly ground black pepper, to taste
    • 1 teaspoon garlic powder
    • 3 cups broccoli florets
    • 3 tablespoons unsalted butter
    • 2 cloves garlic, minced
    • 3 tablespoons all-purpose flour
    • 2 cups unsweetened almond milk
    • ½ cup low-sodium chicken broth
    • ½ cup freshly grated Parmesan cheese
    • Pinch crushed red pepper flakes (optional)
    • Chopped fresh parsley, for garnish


Instructions

1. Bring a large pot of salted water to a rolling boil. Add the fettuccine and stir occasionally to prevent sticking. Cook according to package directions until just al dente, about 8–10 minutes. Two minutes before the pasta is done, drop in the broccoli florets. Continue cooking until the pasta is tender and the broccoli is crisp-tender. Reserve 1 cup of pasta cooking water, then drain pasta and broccoli and set aside.

2. Meanwhile, pat the chicken pieces dry and transfer to a medium bowl. Season evenly with salt, pepper, and garlic powder, tossing to coat.

3. Heat the olive oil in a large skillet over medium-high heat. When shimmering, add the chicken in a single layer. Cook undisturbed for 2 minutes, then stir and continue cooking for another 2–3 minutes, until the chicken is golden and cooked through (internal temperature 165°F). Use a slotted spoon to transfer the chicken to a plate and tent with foil to keep warm.

4. Reduce the heat to medium. Add the butter to the same skillet and let it melt, swirling the pan to coat the bottom. Stir in the minced garlic and cook for 30 seconds, until fragrant but not browned.

5. Sprinkle the flour over the butter-garlic mixture. Whisk constantly to form a smooth roux and cook for 1–2 minutes, until lightly golden and nutty-smelling.

6. Gradually pour in the almond milk, about ¼ cup at a time, whisking vigorously after each addition to prevent lumps. Once all the milk is incorporated, whisk in the chicken broth. Bring to a gentle simmer and cook, whisking occasionally, until the sauce thickens enough to coat the back of a spoon, 3–4 minutes.

7. Remove the skillet from the heat and stir in the grated Parmesan cheese until completely melted and the sauce is silky. Season with salt, pepper, and a pinch of crushed red pepper flakes, if desired.

8. Return the cooked chicken, pasta, and broccoli to the skillet. Using tongs, toss everything together to coat in the Alfredo sauce. If the sauce seems too thick, add reserved pasta water, one tablespoon at a time, until you reach your preferred consistency.

9. Divide among plates or bowls. Garnish with chopped parsley and extra Parmesan before serving immediately.

Notes

Always reserve pasta water—it’s packed with starch and helps emulsify and thin the sauce perfectly.

Be careful not to overcook the garlic in the sauce; burned garlic tastes bitter.

If your sauce separates, whisk in a teaspoon of cold water or milk to bring it back together.

Nutritional information will vary based on ingredient brands and portion sizes.

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Main Dish / Pasta
  • Method: Stovetop
  • Cuisine: Italian-Inspired / Lightened-Up

Keywords: healthy alfredo, low calorie pasta, chicken alfredo, light alfredo sauce, healthy comfort food, creamy chicken pasta, weeknight dinner