Low Calorie Chicken Alfredo
This Low Calorie Chicken Alfredo brings together tender seasoned chicken, broccoli, and pasta in a garlicky sauce. A simple milk and flour roux replaces heavy cream for a light yet silky finish.
Equipment
- Large pan
Ingredients
- 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 Alfredo 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
Instructions
- Boil the pasta in well-salted water until al dente, adding the broccoli during the final minute; reserve some pasta water, then drain both. The broccoli should turn bright green and remain tender with a little bite.
- Warm a large pan over medium heat, add the olive oil, season the chicken with the garlic powder, paprika, italian seasoning, salt, and pepper, then place it in the pan. The chicken should sizzle steadily rather than smoke.
- Cook the chicken for 5-6 minutes on each side until cooked through, then transfer it to a plate and let it cool for 5 minutes before slicing or dicing. The center should no longer look pink, and the outside should have golden seasoning marks.
- Add 1 tablespoon olive oil and the onion to the unwashed pan, cooking for 3-5 minutes before stirring in the garlic for about 30 seconds. The onion should soften, and the garlic should smell fragrant and just begin to turn golden.
- Whisk in the flour and cook it for about 30 seconds, then gradually whisk in the chicken stock and whole milk until smooth. The flour should smell lightly toasted, not doughy, before the liquids go in.
- Bring the sauce to a gentle simmer, then whisk in the cream cheese and Parmesan until smooth; season with salt and pepper as desired. The sauce is ready when it coats the back of a wooden spoon in a thin, even layer.
- Fold the drained pasta and broccoli into the sauce, then toss with the sliced or diced chicken or arrange the chicken over each serving. The noodles should look evenly coated; add reserved pasta water if the sauce tightens too much.
- Finish with more Parmesan cheese or parsley, if desired. Serve while the sauce is glossy and creamy.
Notes
Ingredient tip: I like to let the cream cheese sit at room temperature while chopping the onion, because softened cream cheese blends into the sauce with far less whisking.
Sauce thickness: If the sauce is too thick, stir in reserved pasta water gradually while the sauce is warm. Its starch loosens the sauce without making it taste washed out.
Reheating: For the stovetop, place a portion in a pan over medium-low heat with a splash of milk or reserved pasta water. Stir often and stop heating as soon as the sauce is hot and smooth to prevent separation.
Nutrition information is an estimate based on common ingredients and serving sizes. Values may vary depending on brands, portions, and substitutions.