Description
This Low Calorie Chicken Alfredo recipe offers a healthier twist on the classic Italian favorite by using lighter ingredients without compromising on flavor. Featuring tender chicken breasts, fresh broccoli, and a creamy homemade Alfredo sauce made with cream cheese and Parmesan, this dish is perfect for a satisfying yet calorie-conscious meal.
Ingredients
Scale
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: Cook pasta al dente in generously salted boiling water according to package directions. Add the broccoli florets during the last minute of cooking. Drain and set aside.
- Cook Chicken: While pasta is cooking, heat a large pan over medium heat. Add 1 tablespoon olive oil. Season chicken breasts evenly with garlic powder, paprika, Italian seasoning, salt, and pepper. Add chicken to the pan and cook for 5-6 minutes per side until fully cooked through. Remove from pan, let cool for 5 minutes, then slice or dice.
- Prepare Sauce Base: In the same pan (do not rinse), add 1 tablespoon olive oil and minced onion. Cook the onion over medium heat for 3-5 minutes until softened. Add minced garlic and sauté for about 30 seconds until fragrant and golden.
- Make Alfredo Sauce: Whisk in the flour to the onion and garlic mixture, cooking for about 30 seconds until lightly toasted. Gradually whisk in chicken stock and whole milk, stirring constantly to avoid lumps. Bring the mixture to a simmer.
- Finish Sauce: Whisk in cream cheese and Parmesan cheese until the sauce is smooth and lump-free. Taste and season with additional salt and pepper as desired.
- Combine Pasta and Chicken: Add the drained pasta and broccoli to the sauce, tossing gently to coat. Top with sliced or diced chicken breasts. Optionally garnish with extra Parmesan cheese or freshly chopped parsley. Serve immediately and enjoy!
Notes
- Using cream cheese in the sauce helps reduce calories while maintaining creaminess.
- Broccoli can be substituted with other vegetables like peas or asparagus for variety.
- For a lower fat option, substitute whole milk with 2% or skim milk, though the sauce may be less rich.
- Ensure chicken is cooked thoroughly; internal temperature should reach 165°F (75°C).
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Keywords: low calorie chicken alfredo, healthy chicken alfredo, easy alfredo pasta, low fat alfredo sauce, chicken pasta recipe