Low Calorie Chicken Alfredo

Chicken and broccoli coated in a light skinny garlic Alfredo sauce make this Low Calorie Chicken Alfredo recipe a must-try! Perfect for a quick weeknight dinner or a cozy weekend meal, this dish is not only creamy and flavorful but also lower in calories than traditional recipes, clocking in at just 496 calories per serving. With ingredients you probably already have at home, it’s time to indulge without the guilt!

Why You’ll Love This Recipe

• Quick Prep Time: This dish takes only 5 minutes to prep and about 20 minutes to cook, making it ideal for busy evenings.
• Healthy Twist: Using light ingredients, this low-calorie chicken Alfredo is deliciously satisfying without compromising your healthy eating goals.
• Versatile: Feel free to swap out the vegetables or pasta shapes based on what you have on hand for a personalized touch.
• Family Favorite: The creamy garlic Alfredo sauce is sure to please both kids and adults alike, making mealtime fun!
• Easy Clean-Up: With just one pan needed for cooking the chicken and sauce, clean-up is a breeze.

Tools and Preparation

To make your cooking experience easier and more enjoyable, gather the following essential tools.

Essential Tools and Equipment

• Large pot
• Large skillet
• Whisk
• Measuring cups and spoons

Importance of Each Tool

• Large pot: Perfect for boiling pasta while allowing space for broccoli. It ensures even cooking.
• Large skillet: Ideal for sautéing chicken and creating the creamy Alfredo sauce without transferring between pans.
• Whisk: Helps incorporate ingredients smoothly, preventing lumps in your sauce.
• Measuring cups and spoons: Ensures accurate ingredient measurements for consistent results every time.

Ingredients

For the Pasta and Broccoli

• 8-10 ounces pasta (any shape)
• 2 cups broccoli florets

For the Chicken

• 2 medium chicken breasts (pounded flat or cut in half)
• 1 tablespoon olive oil
• 1/2 teaspoon EACH garlic powder, paprika, Italian seasoning, salt, pepper

For the 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

How to Make Low Calorie Chicken Alfredo

Step 1: Cook the Pasta and Broccoli

1. Cook pasta al dente in generously salted water according to package directions.
2. Add the broccoli florets to the pasta during the last minute of cooking.
3. Drain the pasta and broccoli together and set aside.

Step 2: Cook the Chicken

1. While the pasta is cooking, heat a large skillet over medium heat.
2. Add olive oil to the pan.
3. Season chicken breasts with spices then add them to the pan.
4. Cook chicken breasts for 5-6 minutes per side or until cooked through.
5. Remove from pan, cool for 5 minutes then slice or dice.

Step 3: Make the Sauce

1. To the same pan (do not rinse), add another tablespoon of olive oil and minced onion.
2. Cook onion down for about 3-5 minutes until soft.
3. Add minced garlic and sauté for about 30 seconds until golden.
4. Whisk in flour until lightly toasted for about 30 seconds.
5. Gradually whisk in chicken stock and milk while whisking constantly until incorporated.

Step 4: Combine Everything

1. Bring the sauce mixture to a simmer and whisk in cream cheese and Parmesan until smooth.
2. Season generously with salt and pepper as desired.
3. Add cooked drained pasta and broccoli to the sauce.
4. Top with diced or sliced chicken breasts; toss to combine or serve chicken on top.
5. If desired, top with more Parmesan cheese or parsley before serving.

Enjoy your deliciously creamy Low Calorie Chicken Alfredo, perfect for any occasion!

How to Serve Low Calorie Chicken Alfredo

Serving Low Calorie Chicken Alfredo can elevate your dining experience. It’s not just a meal; it’s an opportunity to impress with complementary flavors and textures. Here are some delightful serving suggestions that will enhance your dish.

Pair with Garlic Bread

• Toast slices of whole-grain or sourdough bread brushed with olive oil and minced garlic for a crunchy contrast.

Fresh Garden Salad

• A light salad with mixed greens, cherry tomatoes, cucumbers, and a simple vinaigrette adds freshness and balances the creamy Alfredo.

Roasted Vegetables

• Serve alongside roasted seasonal vegetables like carrots, bell peppers, or zucchini seasoned with herbs for added nutrition.

Sautéed Spinach

• Quickly sauté fresh spinach in olive oil and garlic for a nutritious and vibrant side that complements the pasta well.

Grilled Asparagus

• Lightly grill asparagus spears and drizzle with lemon juice for a bright and flavorful accompaniment.

How to Perfect Low Calorie Chicken Alfredo

To truly master Low Calorie Chicken Alfredo, follow these tips to ensure a creamy, delicious sauce that everyone will love.

• Use fresh ingredients: Fresh garlic and high-quality chicken stock make a significant difference in flavor.
• Adjust seasoning: Taste your sauce as you go; feel free to add more salt, pepper, or seasonings based on personal preference.
• Control the consistency: If the sauce is too thick, add a splash of chicken stock or milk until you reach your desired creaminess.
• Choose whole-grain pasta: Opting for whole-grain pasta increases fiber and makes the dish more filling.
• Experiment with cheeses: Try different cheese blends such as mozzarella or gouda for unique flavor profiles.

Best Side Dishes for Low Calorie Chicken Alfredo

Accompanying side dishes can beautifully complement your Low Calorie Chicken Alfredo. Here are some perfect options to consider.

1. Steamed Green Beans
   Bright green beans add color and crunch. Steam them lightly for tenderness without losing their vibrant hue.

2. Cauliflower Rice
   A low-carb alternative that soaks up the sauce perfectly while adding volume to your meal.

3. Caprese Salad
   Fresh mozzarella, tomatoes, and basil drizzled with balsamic reduction provide a refreshing contrast to the rich Alfredo.

4. Quinoa Pilaf
   Nutty quinoa seasoned with herbs makes for a hearty side that’s packed with protein and fiber.

5. Zucchini Noodles
   Swap out traditional pasta with spiralized zucchini for a low-calorie option that adds another vegetable element to the plate.

6. Baked Sweet Potatoes
   The natural sweetness of baked sweet potatoes pairs wonderfully with the savory flavors of chicken Alfredo.

7. Crispy Chickpeas
   Roasting chickpeas brings out their nuttiness, making them a crunchy topping or side that adds texture.

8. Greek Yogurt Dip
   Serve with fresh vegetables for dipping; it’s a healthy way to start your meal before enjoying the main course.

Common Mistakes to Avoid

When preparing Low Calorie Chicken Alfredo, it’s easy to make a few common mistakes that can affect the dish’s flavor and texture.

• Skipping the Pasta Cooking Time: Cooking pasta too long can result in a mushy texture. Always follow package instructions for al dente pasta.
• Not Properly Seasoning the Chicken: Under-seasoned chicken can lead to bland flavors. Make sure to season your chicken breasts generously with salt and pepper before cooking.
• Using Cold Ingredients for the Sauce: Adding cold milk or cream cheese can cause the sauce to clump. Ensure all ingredients are at room temperature for a smooth sauce.
• Ignoring the Sauce Consistency: If your sauce is too thick, it may not coat the pasta well. Gradually add chicken stock or water until you reach your desired consistency.
• Forgetting to Toss Everything Together: Skipping this step can lead to uneven distribution of sauce and flavors. Always toss the pasta, broccoli, and chicken together before serving.

Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container for up to 3 days.
• Allow the dish to cool completely before sealing.

Freezing Low Calorie Chicken Alfredo

• Freeze in airtight containers or freezer bags for up to 2 months.
• Label containers with a date for easy tracking.

Reheating Low Calorie Chicken Alfredo

• Oven: Preheat oven to 350°F (175°C). Place in an oven-safe dish covered with foil, heat for about 20 minutes.
• Microwave: Use a microwave-safe container, cover loosely, and heat in 1-minute increments until warmed through.
• Stovetop: Heat in a non-stick pan over low heat, stirring occasionally until hot. Add a splash of milk if needed for creaminess.

Frequently Asked Questions

Here are some common questions about making Low Calorie Chicken Alfredo.

Can I use whole wheat pasta for Low Calorie Chicken Alfredo?

Yes, whole wheat pasta is a great alternative that adds fiber while keeping calories low.

What can I substitute for cream cheese in this recipe?

You can use Greek yogurt or silken tofu as a lighter alternative to cream cheese without sacrificing creaminess.

How can I customize my Low Calorie Chicken Alfredo?

Feel free to add vegetables like spinach or bell peppers, or swap chicken for turkey or beef based on your preference.

Can I make this recipe dairy-free?

Absolutely! Use plant-based milk and vegan cream cheese substitutes to create a delicious dairy-free version of Low Calorie Chicken Alfredo.

Final Thoughts

This Low Calorie Chicken Alfredo recipe is not only delicious but also versatile. With its creamy texture and rich flavors, it’s perfect for weeknight dinners or meal prep. Experiment with different vegetables or protein options to make it your own!