Low Calorie Chicken Alfredo

Low Calorie Chicken Alfredo is a delicious and satisfying meal that brings the classic Italian flavors to your table without the extra calories. This creamy dish combines tender chicken and vibrant broccoli in a light garlic Alfredo sauce, all while keeping it under 500 calories per serving. Perfect for weeknight dinners or a cozy get-together, this recipe is sure to impress everyone!

Why You’ll Love This Recipe

• Quick and Easy: With just a 30-minute cook time, you can whip up this delightful dish even on busy nights.
• Creamy and Flavorful: Enjoy the rich taste of Alfredo without the guilt, thanks to our lightened-up version.
• Nutritious Ingredients: Packed with lean protein from chicken and vitamins from broccoli, this meal is both healthy and satisfying.
• Versatile Dish: Feel free to customize with your favorite vegetables or pasta shapes for a unique twist every time.
• Family-Friendly: The delicious flavors are sure to please picky eaters of all ages!

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Tools and Preparation

To make your cooking experience smooth, gather all the necessary tools before starting. Having everything ready will help speed up the process.

Essential Tools and Equipment

• Large pot for boiling pasta
• Large skillet or frying pan
• Whisk for mixing sauces
• Measuring cups and spoons
• Knife and cutting board

Importance of Each Tool

• Large pot: Ensures even cooking for pasta, allowing it to become perfectly al dente.
• Large skillet: Ideal for sautéing chicken and making the creamy Alfredo sauce efficiently.
• Whisk: Helps mix ingredients smoothly, preventing lumps in your sauce for a creamy texture.

Ingredients

Chicken and broccoli coated in a light skinny garlic Alfredo sauce. This low-calorie version of chicken Alfredo is creamy, flavorful, and even tastier than the original at just 496 calories per serving. Plus, it all comes together in under 30 minutes!

For the Pasta

• 8-10 ounces pasta (any shape)

For the Chicken

• 2 medium chicken breasts (pounded flat or cut in half)

For the Vegetables

• 2 cups broccoli florets

For the Sauce

• 1 tablespoon olive oil
• 1/2 teaspoon EACH garlic powder, paprika, Italian seasoning, salt, pepper
• 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 and set aside.

Step 2: Prepare the Chicken

1. While the pasta cooks, heat a large pan on medium heat.
2. Add olive oil to the pan.
3. Season chicken breasts with spices and add them to the pan.
4. Cook chicken breasts for 5-6 minutes per side or until cooked through.
5. Remove from pan and let cool for 5 minutes before slicing or dicing.

Step 3: Make the Sauce

1. In the same pan (do not rinse), add 1 tablespoon olive oil and minced onion.
2. Cook onion down for 3-5 minutes; then add minced garlic and sauté for about 30 seconds until golden.
3. Whisk in flour until lightly toasted (about 30 seconds).
4. Gradually whisk in chicken stock and milk continuously until incorporated.

Step 4: Combine Ingredients

1. Bring sauce mixture to a simmer.
2. Whisk in cream cheese and Parmesan cheese until lump-free.
3. Season with salt and pepper as desired.

Step 5: Final Assembly

1. Add cooked drained pasta and broccoli into the sauce mixture.
2. Top with sliced or diced chicken breasts either mixed in or served on top.
3. Toss gently to combine or serve separately; garnish with more Parmesan cheese or parsley if desired.

Enjoy your Low Calorie Chicken Alfredo! It’s perfect for dinner any night of the week!

How to Serve Low Calorie Chicken Alfredo

Serving Low Calorie Chicken Alfredo can be a delightful experience, especially when you present it with complementary flavors and textures. Here are some creative ideas to elevate your dish.

Pair with a Fresh Salad

• A crisp green salad with a light vinaigrette adds freshness to balance the creaminess of the Alfredo sauce. Consider using mixed greens, cherry tomatoes, and cucumbers.

Serve with Garlic Bread

• Lightly toasted garlic bread is perfect for scooping up the delicious sauce and adds a satisfying crunch to your meal.

Add Extra Veggies

• Sautéed spinach or roasted bell peppers can enhance the nutrient profile of your meal while adding vibrant colors and flavors.

Drizzle with Olive Oil

• A drizzle of high-quality olive oil over the top enhances flavor and provides healthy fats, making your dish even more satisfying.

Top with Fresh Herbs

• Sprinkle fresh parsley or basil on top before serving for added flavor and a pop of color that makes the dish visually appealing.

How to Perfect Low Calorie Chicken Alfredo

To make your Low Calorie Chicken Alfredo truly exceptional, keep these tips in mind. They will help ensure that every bite is creamy, flavorful, and satisfying.

• Use Fresh Ingredients – Fresh ingredients like garlic and herbs significantly enhance the taste compared to dried options.
• Monitor Cooking Time – Avoid overcooking the chicken; it should be juicy. Use a meat thermometer to ensure it reaches 165°F.
• Whisk Constantly – When adding liquids to the pan, whisk constantly to prevent lumps from forming in your sauce.
• Adjust Seasoning – Taste as you go! Adjust salt and pepper levels according to your preference for a perfectly seasoned dish.
• Opt for Whole Wheat Pasta – For added fiber and nutrients, consider using whole wheat pasta instead of regular pasta.

Best Side Dishes for Low Calorie Chicken Alfredo

Pairing side dishes with your Low Calorie Chicken Alfredo can enhance the overall dining experience. Here are some fantastic options:

1. Steamed Broccoli – A simple yet nutritious side that complements the main dish beautifully.
2. Zucchini Noodles – These low-carb alternatives offer a fresh twist while keeping calories low.
3. Cauliflower Rice – An excellent low-calorie substitute that adds volume without many carbs.
4. Roasted Asparagus – Tossed in olive oil and seasoned, asparagus provides an earthy complement to your meal.
5. Mixed Green Salad – A refreshing mix of lettuce, cucumbers, and carrots drizzled with lemon vinaigrette balances richness.
6. Grilled Vegetables – Seasonal veggies grilled lightly add smoky flavors that pair well with creamy sauces.
7. Quinoa Salad – Packed with protein and fiber, quinoa salad offers a hearty side that is both filling and nutritious.
8. Caprese Skewers – Fresh mozzarella balls, cherry tomatoes, and basil drizzled with balsamic glaze create a fresh appetizer perfect alongside pasta.

Common Mistakes to Avoid

When making Low Calorie Chicken Alfredo, it’s easy to overlook some key points that can affect the final dish. Here are some common mistakes to watch out for:

• Skipping the seasoning: Not seasoning the chicken and sauce properly can lead to bland flavors. Always season generously with salt and pepper.

• Overcooking pasta: Cooking the pasta too long will make it mushy. Aim for al dente by following package instructions and timing carefully.

• Not using fresh ingredients: Using stale or old ingredients, like cheese or garlic, can diminish taste. Always opt for fresh produce and dairy to enhance flavor.

• Using heavy cream: While traditional Alfredo uses heavy cream, this recipe calls for a lighter alternative. Stick to low-fat options like cream cheese for a healthier dish.

• Neglecting proper storage: Improper storage can spoil your leftovers quickly. Make sure to store the dish in an airtight container in the fridge.

Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container.
• Consume within 3-4 days for best taste and safety.

Freezing Low Calorie Chicken Alfredo

• Portion into freezer-safe containers.
• Freeze for up to 2 months; thaw in the fridge before reheating.

Reheating Low Calorie Chicken Alfredo

• Oven: Preheat to 350°F (175°C). Place in a baking dish, cover with foil, and heat until warmed through.
• Microwave: Use a microwave-safe dish, cover loosely, and heat in short intervals, stirring in between.
• Stovetop: Heat in a skillet over medium-low heat, adding a splash of milk if needed to loosen the sauce.

Frequently Asked Questions

Here are some common queries about Low Calorie Chicken Alfredo that might help you better enjoy this recipe.

Can I use whole wheat pasta?

Yes! Whole wheat pasta is a great alternative that adds extra fiber while keeping the dish healthy.

How can I make this recipe dairy-free?

You can substitute almond milk or coconut milk for the whole milk and use dairy-free cream cheese and cheese alternatives.

What other vegetables can I add?

Feel free to include spinach, bell peppers, or zucchini for added nutrients and flavors.

Is this recipe suitable for meal prep?

Absolutely! This dish stores well in the fridge and reheats nicely, making it perfect for meal prep.

Final Thoughts

This Low Calorie Chicken Alfredo is not only creamy and delicious but also quick to prepare. Its versatility allows you to customize it with your favorite veggies or pasta shapes. We encourage you to try this recipe and enjoy a comforting meal that’s both satisfying and healthy!