Description
This Low Calorie Chicken Alfredo is a lighter take on the classic creamy pasta dish, featuring tender chicken breast, fresh broccoli, and a rich yet low-calorie Alfredo sauce made with cream cheese and Parmesan. Ready in just 25 minutes, it perfectly balances indulgence and healthiness for a satisfying weeknight meal.
Ingredients
Pasta and Vegetables
- 8-10 ounces pasta (any shape)
- 2 cups broccoli florets
Chicken
- 2 medium chicken breasts (pounded flat or cut in half)
- 1 tablespoon olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- 1/2 teaspoon Italian seasoning
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
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 ounces cream cheese
- 1/2 cup freshly-grated Parmesan cheese
Instructions
- Cook Pasta and Broccoli: Bring a large pot of generously salted water to a boil. Add the pasta and cook according to package directions until al dente. During the last minute of cooking, add the broccoli florets to the pot. Drain both pasta and broccoli and set aside.
- Cook Chicken: While the pasta cooks, heat a large pan over medium heat and add 1 tablespoon olive oil. Season the chicken breasts evenly with garlic powder, paprika, Italian seasoning, salt, and pepper. Add the chicken to the pan and cook for 5-6 minutes per side or until fully cooked through. Remove the chicken from the pan, allow it to rest and cool for 5 minutes, then slice or dice it.
- Prepare Sauce Base: Using the same pan (do not clean it), add 1 tablespoon olive oil and the minced onion. Cook the onion over medium heat for 3-5 minutes until softened. Add the minced garlic and sauté for about 30 seconds until fragrant and beginning to turn golden.
- Make Alfredo Sauce: Whisk in the flour, cooking and stirring for approximately 30 seconds until lightly toasted. Gradually whisk in the chicken stock and milk, stirring constantly to avoid lumps. Bring the mixture to a gentle simmer.
- Finish Sauce: Stir in the cream cheese and Parmesan cheese until the sauce is smooth and creamy without lumps. Taste and season generously with salt and pepper as needed.
- Combine and Serve: Add the cooked pasta and broccoli to the sauce, tossing gently to combine. Arrange the sliced or diced chicken on top or mix it in. Optionally, garnish with additional Parmesan cheese or fresh parsley. Serve immediately and enjoy!
Notes
- You can substitute chicken stock with water, but stock adds more flavor.
- Using cream cheese instead of heavy cream reduces calories while keeping the sauce creamy.
- To save time, pound chicken breasts evenly before cooking to ensure uniform cooking.
- Feel free to add fresh parsley or extra Parmesan cheese for garnish.
- For gluten-free, substitute the all-purpose flour with gluten-free flour or cornstarch.
