Low Calorie Chicken Alfredo

Low Calorie Chicken Alfredo is a delightful dish that brings comfort and flavor to your dinner table without the guilt. This creamy pasta is perfect for weeknight meals or special occasions. With tender chicken and crisp broccoli enveloped in a light, garlicky Alfredo sauce, it proves that healthy eating can be both satisfying and delicious. Plus, you can whip it up in under 30 minutes!

Why You’ll Love This Recipe

• Quick and Easy: This recipe comes together in just 25 minutes, making it perfect for busy weeknights.
• Low Calorie: At only 496 calories per serving, enjoy a guilt-free indulgence without sacrificing taste.
• Packed with Flavor: The blend of garlic, Parmesan, and Italian seasoning creates a rich flavor profile that everyone will love.
• Versatile Ingredients: Customize the dish by adding your favorite vegetables or changing the type of pasta.
• High Protein: With chicken and cheese, this meal provides a hearty dose of protein to keep you satisfied.

Tools and Preparation

To create your Low Calorie Chicken Alfredo, you’ll need some essential tools that make cooking easier and more efficient.

Essential Tools and Equipment

• Large pot
• Skillet or frying pan
• Whisk
• Measuring cups and spoons
• Cutting board
• Knife

Importance of Each Tool

• Large pot: Essential for cooking pasta evenly while allowing ample space for the broccoli.
• Skillet or frying pan: Perfect for searing chicken and creating the creamy sauce without transferring to another dish.
• Whisk: Helps combine ingredients smoothly to avoid lumps in your Alfredo sauce.

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Ingredients

Gather these ingredients to make your Low Calorie Chicken Alfredo:

For the Pasta

• 8-10 ounces pasta (any shape)

For the Chicken

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

For the Broccoli

• 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: Cook the Chicken

1. While the pasta cooks, heat a large pan on medium heat.
2. Add 1 tablespoon of olive oil to the pan.
3. Season chicken breasts with salt and pepper before adding 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: Prepare the Sauce

1. In the same pan (do not rinse), add another tablespoon of olive oil along with minced onion.
2. Cook onion down for 3-5 minutes until softened; 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, stirring constantly until incorporated.

Step 4: Combine Everything

1. Bring mixture to a simmer; whisk in cream cheese and Parmesan until lump-free.
2. Season generously with salt and pepper as desired.
3. Add cooked drained pasta and broccoli to the sauce; mix well.
4. Top with sliced or diced chicken breasts; serve with extra Parmesan cheese or parsley if desired.

Enjoy your delicious Low Calorie Chicken Alfredo!

How to Serve Low Calorie Chicken Alfredo

Serving your Low Calorie Chicken Alfredo can enhance the dining experience. This dish is versatile and can be paired with various sides or garnishes to elevate its flavor and presentation.

Fresh Herbs

• Parsley: Sprinkle freshly chopped parsley on top for a pop of color and fresh taste.
• Basil: Add fresh basil leaves for a fragrant touch that complements the sauce.

Grated Cheese

• Parmesan: Serve with extra grated Parmesan on the side for those who love a cheesy finish.
• Pecorino Romano: Introduce a sharper cheese that adds a unique flavor contrast.

Citrus Zest

• Lemon Zest: A sprinkle of lemon zest brightens up the dish, enhancing the flavors of the garlic Alfredo sauce.
• Lime Zest: For a twist, lime zest can provide a refreshing kick.

Additional Protein

• Grilled Shrimp: Add grilled shrimp on top for an extra protein boost and seafood twist.
• Tofu: For a plant-based option, diced grilled tofu can be an excellent addition.

How to Perfect Low Calorie Chicken Alfredo

Perfecting your Low Calorie Chicken Alfredo involves attention to detail during preparation. Here are some tips to ensure your dish turns out delicious every time.

• Use Fresh Ingredients: Fresh vegetables and herbs elevate the flavor profile significantly compared to dried ones.
• Don’t Overcook the Pasta: Cook pasta al dente for the best texture; it will continue cooking slightly when mixed with the sauce.
• Whisk Constantly: When making the sauce, whisk continuously to prevent lumps and achieve creaminess.
• Adjust Seasoning Gradually: Taste as you go! Adjust salt and pepper gradually to avoid over-seasoning the dish.
• Let Chicken Rest: Allow cooked chicken to rest before slicing. This keeps it juicy and flavorful.
• Experiment with Flavors: Feel free to add different spices or herbs according to your preference for a unique flair.

Best Side Dishes for Low Calorie Chicken Alfredo

Pairing side dishes with your Low Calorie Chicken Alfredo can create a balanced meal. Consider these options to complement your dinner.

1. Garlic Bread: A classic choice that pairs well with pasta; opt for whole-grain bread for added fiber.
2. Mixed Green Salad: A light salad with vinaigrette can help balance the richness of the Alfredo sauce.
3. Roasted Vegetables: Toss seasonal veggies like zucchini and bell peppers in olive oil and roast them until tender.
4. Steamed Asparagus: Lightly steamed asparagus adds color and crunch, providing a nutritious boost alongside your meal.
5. Cauliflower Rice: A low-carb alternative that serves as an excellent base for any leftovers or additional sauces.
6. Quinoa Salad: Quinoa mixed with cherry tomatoes, cucumber, and lemon dressing makes a refreshing side full of protein.

Common Mistakes to Avoid

When making Low Calorie Chicken Alfredo, it’s easy to overlook a few key details. Here are some common mistakes to watch for:

• Skipping the seasoning: Not seasoning the chicken properly can result in bland flavor. Make sure to season well with salt, pepper, and spices before cooking.

• Overcooking the pasta: Cooking pasta longer than recommended can lead to mushy noodles. Aim for al dente by following package instructions closely.

• Rushing the sauce: If you rush the process of making the Alfredo sauce, it may end up lumpy. Take your time whisking in ingredients gradually for a smooth sauce.

• Using low-quality cheese: Not using freshly grated Parmesan can affect the taste and texture of your dish. Always opt for fresh cheese for the best results.

• Neglecting to taste: Failing to taste your dish as you cook can lead to unbalanced flavors. Adjust seasoning as needed throughout the cooking process.

Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in airtight containers.
• Consume within 3-4 days for best quality.

Freezing Low Calorie Chicken Alfredo

• Freeze in airtight containers or freezer bags.
• Best used within 2-3 months for optimal flavor and texture.

Reheating Low Calorie Chicken Alfredo

• Oven: Preheat oven to 350°F (175°C). Place in an oven-safe dish and cover with foil for even heating.
• Microwave: Heat in short intervals, stirring between each until warmed through.
• Stovetop: Reheat in a skillet over low heat, adding a splash of milk if needed to loosen the sauce.

Frequently Asked Questions

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

Can I make this recipe gluten-free?

Yes! Substitute regular pasta with gluten-free pasta options available at most grocery stores.

How can I customize my Low Calorie Chicken Alfredo?

Feel free to add vegetables like spinach or mushrooms, or use different protein sources like turkey or beef.

Is this recipe suitable for meal prep?

Absolutely! This dish stores well and is perfect for meal prepping. Just store it properly as mentioned above.

What can I serve with Low Calorie Chicken Alfredo?

This dish pairs nicely with a side salad or steamed vegetables for a complete meal.

Final Thoughts

Low Calorie Chicken Alfredo is a delicious and creamy twist on a classic favorite without all the extra calories. It’s perfect for weeknight dinners and allows plenty of customization options. Whether you want to add more veggies or try different proteins, this recipe is versatile enough to fit any palate!