Low Calorie Chicken Alfredo

Chicken and broccoli coated in a light skinny garlic Alfredo sauce make this Low Calorie Chicken Alfredo a delightful choice for any meal. With only 496 calories per serving, it’s a creamy and flavorful dish that rivals the traditional version. Perfect for weeknight dinners or special occasions, this recipe is quick to prepare, taking less than 30 minutes from start to finish.

Why You’ll Love This Recipe

• Quick Preparation: This dish comes together in just 25 minutes, making it ideal for busy evenings.
• Healthier Alternative: Enjoy a creamy Alfredo sauce without the guilt; this version is low in calories but high in flavor.
• Versatile Ingredients: You can easily swap out ingredients to suit your taste or dietary preferences, making it adaptable for everyone.
• Family-Friendly: With its delicious taste, even picky eaters will love this healthier chicken Alfredo.
• Nutritious and Filling: Packed with protein and fiber from chicken and broccoli, this meal will keep you satisfied.

Tools and Preparation

To make your cooking experience smooth, gather these essential tools before you begin.

Essential Tools and Equipment

• Large pot
• Large pan
• Whisk
• Cutting board
• Knife

Importance of Each Tool

• Large pot: Essential for cooking pasta and steaming broccoli simultaneously.
• Large pan: Used for sautéing the chicken and creating the creamy Alfredo sauce efficiently.
• Whisk: Ensures a smooth consistency when mixing the sauce ingredients together.
• Cutting board & Knife: Crucial for safely preparing your chicken and vegetables.

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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

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

Step 2: Prepare the Chicken

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

Step 3: Make the Sauce

To the same pan (do not rinse), add 1 tablespoon olive oil and minced onion. Cook onion down for 3-5 minutes then add in minced garlic and sauté for about 30 seconds or until garlic begins to turn golden. Whisk in flour until lightly toasted, about 30 seconds then gradually whisk in chicken stock and milk, whisking constantly until incorporated.

Step 4: Combine Ingredients

Bring the mixture to a simmer and whisk in cream cheese and Parmesan until lump-free. Season generously with salt and pepper as desired.

Step 5: Serve It Up

Add cooked drained pasta and broccoli to the sauce. Top with cooked (diced or sliced) chicken breasts. Toss to combine or serve chicken on top. Optionally top with more Parmesan cheese or parsley before serving. Enjoy!

How to Serve Low Calorie Chicken Alfredo

Serving Low Calorie Chicken Alfredo can elevate your meal experience. Here are some creative ideas to enhance your dish and impress your guests.

With Fresh Herbs

• Basil: Sprinkle fresh basil on top for a fragrant touch.
• Parsley: Chopped parsley adds a pop of color and freshness.

With Extra Veggies

• Spinach: Toss in fresh spinach for added nutrients and vibrant color.
• Cherry Tomatoes: Halved cherry tomatoes provide a burst of sweetness.

As a Casserole

• Baked Dish: Combine all ingredients in a baking dish, top with extra cheese, and bake until bubbly for a comforting casserole.

Pair with a Salad

• Caesar Salad: A classic Caesar salad complements the creamy Alfredo sauce beautifully.
• Greek Salad: Fresh vegetables and feta add a tangy contrast to the rich flavors.

How to Perfect Low Calorie Chicken Alfredo

Creating the perfect Low Calorie Chicken Alfredo involves attention to detail. Here are some tips to ensure your dish turns out delicious every time.

• Use High-Quality Ingredients: Fresh chicken and quality cheese make a noticeable difference in flavor.
• Don’t Overcook Pasta: Cook pasta al dente for the best texture; it will absorb the sauce better.
• Season Generously: Adjust salt, pepper, and spices according to taste for maximum flavor.
• Whisk Vigorously: Whisking while adding liquids helps achieve a smooth sauce without lumps.
• Add Lemon Juice: A splash of lemon juice brightens the dish and balances the creaminess.

Best Side Dishes for Low Calorie Chicken Alfredo

To complement your Low Calorie Chicken Alfredo, consider these side dishes that enhance the meal while keeping it light.

1. Steamed Asparagus: Lightly steamed asparagus provides crunch and nutrition.
2. Garlic Bread: A slice of whole-grain garlic bread can be a satisfying accompaniment.
3. Roasted Brussels Sprouts: Crispy roasted Brussels sprouts add depth and flavor.
4. Mixed Green Salad: A simple salad with vinaigrette keeps things fresh and light.
5. Zucchini Noodles: For a low-carb option, serve zucchini noodles alongside the pasta.
6. Grilled Vegetables: Seasonal grilled veggies offer smoky flavors that pair well with creamy sauces.

Common Mistakes to Avoid

When preparing Low Calorie Chicken Alfredo, it’s easy to make some common mistakes that can affect the dish’s flavor and texture. Here are a few pitfalls to watch out for:

• Skipping the seasoning: Not seasoning your chicken and sauce properly can lead to bland flavors. Always season at each step for maximum taste.
• Overcooking the pasta: Cooking pasta beyond al dente can result in mushy noodles. Follow package instructions closely, and remember to add broccoli in the last minute of cooking.
• Using cold ingredients: Adding cold cream cheese or milk to a hot pan can cause clumping. Allow these ingredients to come to room temperature before adding them to the sauce.
• Neglecting to whisk: Failing to whisk the sauce continuously while adding liquids can create lumps. Keep stirring for a smooth, creamy texture.
• Not adjusting for taste: Everyone’s taste preference is different. Always taste your sauce and adjust salt, pepper, or cheese as needed before serving.

Storage & Reheating Instructions

Refrigerator Storage

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

Freezing Low Calorie Chicken Alfredo

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

Reheating Low Calorie Chicken Alfredo

• Oven: Preheat to 350°F (175°C). Cover with foil and heat for about 20 minutes or until warmed through.
• Microwave: Place in a microwave-safe dish, cover loosely, and heat on medium power in 1-minute intervals until hot.
• Stovetop: Heat on low in a saucepan, stirring occasionally until warmed through.

Frequently Asked Questions

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

Can I use whole grain pasta instead?

Yes! Whole grain pasta is a great alternative that adds fiber and nutrients without compromising flavor.

What if I’m lactose intolerant?

You can substitute dairy products with lactose-free options or plant-based alternatives like almond milk or cashew cream.

How can I add more vegetables?

Consider adding spinach, bell peppers, or zucchini for extra nutrition and flavor without adding many calories.

What protein can I substitute for chicken?

Turkey or lean beef works well as substitutes while maintaining the recipe’s deliciousness.

Can I make this dish vegan?

Yes! Use plant-based cream cheese and milk alternatives. You can also replace chicken with tofu or tempeh.

Final Thoughts

This Low Calorie Chicken Alfredo is not only creamy and delicious but also versatile enough to suit your preferences. Feel free to customize it with your favorite vegetables or proteins, making it a delightful dinner option that everyone will love. Give it a try today!