Low Calorie Chicken Alfredo

This hearty chicken Alfredo recipe has become my weeknight dinner hero, delivering all the creamy comfort of traditional Alfredo but with significantly fewer calories. The secret lies in a lightened-up sauce that doesn't sacrifice flavor, combined with protein-packed chicken and nutrient-rich broccoli.

I discovered this recipe during a health kick when I thought I'd have to give up my favorite pasta dishes. Now it's in my regular rotation because my family actually prefers it to restaurant versions that leave you feeling weighed down.

Ingredients

• Pasta: Any shape works perfectly depending on your preference and what captures the sauce best
• Broccoli florets: Add essential nutrients and a fresh contrast to the creamy sauce
• Chicken breasts: Provide lean protein and make this a complete meal
• Olive oil: Used sparingly but effectively to cook components without excess fat
• Seasonings: Garlic powder, paprika, Italian seasoning, salt and pepper create depth without extra calories
• Onion and fresh garlic: Form the aromatic base that makes this sauce special
• All-purpose flour: Acts as the thickener without needing heavy cream
• Chicken stock: Adds flavor depth while cutting back on dairy
• Whole milk: Provides creaminess with significantly less fat than heavy cream
• Cream cheese: Just a touch gives that silky texture authentic Alfredo requires
• Freshly grated Parmesan cheese: Brings authentic flavor that pre-grated versions simply cannot match

Step-by-Step Instructions

Pasta Preparation:

Cook your pasta in generously salted water until al dente according to package directions. The key move happens during the final minute when you add broccoli florets directly to the boiling pasta. This perfectly steams the broccoli without dirtying another pot. Drain everything together and set aside while you prepare the remaining components.

Cook The Chicken:

Heat a large pan over medium heat and add olive oil. Season chicken breasts thoroughly with the spice mixture and cook for 5 to 6 minutes per side until completely cooked through with nice golden color. Remove chicken from the pan and let it rest for 5 minutes before slicing. This resting period is crucial as it allows juices to redistribute throughout the meat rather than running out when cut.

Create The Lightened Alfredo Sauce:

Using the same pan where you cooked the chicken captures all those delicious browned bits. Add olive oil and cook down the onion for 3 to 5 minutes until translucent. Add garlic and cook just until fragrant about 30 seconds. The garlic cooks quickly so watch carefully to prevent burning. Whisk in flour until it coats the vegetables and cooks for about 30 seconds creating a light roux. Gradually add chicken stock and milk whisking constantly to prevent lumps. Let the mixture come to a gentle simmer then add cream cheese and Parmesan whisking until completely smooth. The sauce should coat the back of a spoon but remain lighter than traditional Alfredo.

Combine And Serve:

Add the drained pasta and broccoli directly to the sauce in the pan. Either mix the sliced chicken throughout or arrange it on top for a more restaurant style presentation. A final sprinkle of fresh Parmesan adds the perfect finishing touch.

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The cream cheese is my secret weapon in this recipe. I discovered its power when I ran out of heavy cream one night and had to improvise. The small amount adds just enough richness to make the sauce feel indulgent while keeping calories in check.

Storing Leftovers

This improved Alfredo stores beautifully in airtight containers in the refrigerator for up to 3 days. The sauce may thicken slightly when chilled but will loosen when gently reheated. I recommend warming leftovers in a covered skillet over medium low heat with a splash of milk or chicken broth to refresh the creaminess. The pasta will absorb some sauce overnight which actually intensifies the flavors making day two sometimes even more delicious than the original serving.

Smart Substitutions

This recipe welcomes customization based on dietary needs or what you have available. For a gluten free version substitute the regular pasta with your favorite gluten free variety and replace the all-purpose flour with cornstarch mixed with a little cold water. If you prefer a dairy free approach use plant based milk unsweetened almond works well and dairy free cream cheese alternatives. The dish works beautifully with different proteins too try it with sautéed shrimp or even leftover rotisserie chicken when time is especially tight.

Serving Suggestions

This lighter Alfredo pairs beautifully with a simple arugula salad dressed with lemon juice and olive oil to cut through the richness. For a special touch serve with a side of garlic bread made by brushing whole grain bread with olive oil and rubbing with a cut garlic clove before toasting. This provides the garlic bread experience with significantly fewer calories than butter laden versions. A crisp white wine like Pinot Grigio or Sauvignon Blanc complements the creamy flavors perfectly for an elevated weeknight dinner.

Frequently Asked Questions

→ Can I use a different type of pasta?

Yes, you can use any pasta shape or type that you prefer, including whole wheat or gluten-free options.

→ What can I substitute for broccoli?

Feel free to replace broccoli with other vegetables, such as spinach, zucchini, or asparagus.

→ Can I make this dish dairy-free?

Yes, you can use plant-based milk, cream cheese, and Parmesan alternatives to make this dish dairy-free.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat over low heat with a splash of milk to refresh the sauce.

→ Can I use pre-cooked chicken?

Absolutely! Pre-cooked chicken can be added directly to the sauce, saving preparation time.