Low Calorie Chicken Alfredo

This low calorie chicken Alfredo is my answer to wanting comfort food without the heaviness. It features juicy chicken and crisp broccoli folded into a light and creamy garlic Alfredo sauce with plenty of flavor and none of the guilt. You still get the iconic richness but each serving stays under 500 calories and comes together in one pan in just about 25 minutes which makes it a staple weeknight dinner at my place.

Ingredients

• Pasta of your choice: about 8 to 10 ounces this forms the base and soaks up the sauce pick whole wheat or protein pasta for extra nutrition
• Broccoli florets: about 2 cups these bring a fresh crunch and a pop of color choose deep green tight headed broccoli for the sweetest flavor
• Chicken breasts: 2 medium pounded or sliced thin for speedy even cooking look for firm pink chicken with no discoloration
• Olive oil: for sautéing both the chicken and building the sauce extra virgin if possible gives a subtle fragrant base
• Seasonings: garlic powder paprika Italian seasoning salt and pepper a balanced mix for depth and flavor use freshly cracked pepper and sea salt for best taste
• Onion: half an onion minced sweet yellow onions caramelize beautifully in the pan
• Fresh garlic: 5 to 6 cloves bring bold garlicky bite plus aroma mince it fresh for the most flavor
• All purpose flour: a few tablespoons to thicken the sauce choose unbleached for a natural base
• Chicken stock or water: adds body to the Alfredo sauce opt for low sodium stock to control saltiness
• Whole milk: for creamy texture without being heavy full flavor and light mouthfeel
• Cream cheese: about 2 ounces makes the sauce rich and silky use plain full fat for best results
• Freshly grated parmesan cheese: about half a cup this is key for sharp tangy flavor buy a wedge and grate just before using

Step-by-Step Instructions

Cook the Pasta and Broccoli:

Bring a large pot of salted water to boil and cook the pasta until just al dente according to the package directions Add broccoli florets during the last minute of boiling so they turn bright green but stay a bit crisp Drain both together and set aside

Sear and Rest the Chicken:

Pat the chicken breasts dry and season all over with garlic powder paprika Italian seasoning salt and pepper Heat olive oil in a large skillet over medium heat Lay the chicken in and cook for about 5 to 6 minutes per side until golden brown and cooked through Transfer to a plate and let rest for five minutes then slice or dice into bite sized pieces

Build the Garlic Alfredo Sauce:

Without rinsing the pan lower the heat slightly and add a bit more olive oil Add minced onion and cook slowly stirring often for 3 to 5 minutes until softened and fragrant Stir in the minced garlic and cook for another 30 seconds until the garlic just starts to turn golden

Thicken with Flour:

Sprinkle all purpose flour over the onions and garlic Stir constantly letting it toast gently for 30 seconds so there is no raw flour taste

Create the Creamy Base:

Gradually pour in chicken stock and whole milk whisking constantly to avoid lumps Cook for a minute or two until the mixture thickens to a silky sauce

Melt in the Cheeses:

Whisk in cream cheese and grated parmesan cheese until both are fully melted and the sauce is smooth If needed adjust salt and pepper to preference

Combine Everything:

Add the drained pasta and broccoli right into the pan with the sauce Add the sliced or diced chicken on top Use tongs to toss everything together until every piece is coated with sauce Top with extra parmesan or fresh parsley if you like Serve hot

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Storage Tips

If you have leftovers cool the pasta completely before storing it airtight in the fridge They will keep well for up to three days Reheat gently in a nonstick pan over low heat with a splash of milk or water to loosen the sauce Microwaving works too but stir well halfway to keep things creamy

Ingredient Substitutions

You can trade the chicken breasts for boneless thighs or even rotisserie chicken if you are low on time For a vegetarian twist try mushrooms or zucchini for the meaty bite Swap broccoli for cauliflower or snap peas Whole milk can be swapped for two percent in a pinch and light cream cheese works for even fewer calories

Serving Suggestions

This Alfredo is perfectly comforting as it is but sometimes I add a little squeeze of lemon over each bowl right before serving for a bright touch A sprinkle of fresh parsley or extra parmesan on top is welcome Try a side salad or garlic bread for a full meal It pairs wonderfully with a glass of crisp white wine

Cultural Context

Alfredo as we know it originates from Rome where it was traditionally made with butter and parmesan My version lightens the concept so it is more weeknight friendly but keeps that lush creamy mouthfeel It is a great way to celebrate Italian flavors without the heaviness of cream based versions you would find in restaurants

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FAQs About the Recipe

→ How do I keep the Alfredo sauce creamy without using heavy cream?

Use a combination of milk, light cream cheese, chicken stock, and just enough parmesan for a creamy result without extra fat.

→ What is the best way to cook the chicken for this dish?

Season and pan-sear chicken breasts until golden and cooked through, then let them rest before slicing for juicy texture.

→ Can I substitute the broccoli with other vegetables?

Yes, try steamed asparagus, peas, or spinach for added variety while keeping the meal light and nutritious.

→ How can I make the dish gluten-free?

Use gluten-free pasta and substitute all-purpose flour with gluten-free flour for the sauce thickener.

→ What pasta shapes work well for this?

Fettuccine, penne, or rotini are ideal—choose your favorite or what you have on hand for best results.