Low Calorie Chicken Alfredo

Chicken Alfredo is a beloved dish, and this Low Calorie Chicken Alfredo version brings all the flavor without the guilt. Perfect for family dinners or meal prep, it combines chicken and broccoli in a light garlic Alfredo sauce, making it both satisfying and nutritious. At just 496 calories per serving, this recipe proves that you don’t have to sacrifice taste for healthiness. Plus, it comes together in under 30 minutes!

Why You’ll Love This Recipe

• Quick and Easy: This recipe is simple enough to whip up on a busy weeknight while still impressing guests.
• Creamy Flavor: Enjoy the indulgent taste of Alfredo sauce without all the extra calories.
• Nutritious and Filling: Packed with protein from chicken and fiber from broccoli, this dish keeps you full longer.
• Versatile Ingredients: You can easily swap in your favorite vegetables or pasta shapes to customize the dish to your liking.
• Family-Friendly: This meal appeals to both adults and kids, making it a perfect choice for family dinners.

Tools and Preparation

To prepare this delicious Low Calorie Chicken Alfredo, you’ll need some essential kitchen tools. Having the right equipment makes cooking more efficient and enjoyable.

Essential Tools and Equipment

• Large pot
• Large skillet
• Whisk
• Cutting board
• Sharp knife

Importance of Each Tool

• Large pot: Ideal for cooking pasta evenly while allowing enough space for stirring.
• Large skillet: Perfect for browning chicken and sautéing vegetables, ensuring even cooking.
• Whisk: Helps incorporate ingredients smoothly when making the sauce, avoiding lumps.

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 and Broccoli

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

Step 2: Cook the Chicken

1. Heat a large pan over medium heat.
2. Add 1 tablespoon of olive oil to the pan.
3. Season chicken breasts with garlic powder, paprika, Italian seasoning, salt, and pepper before placing them in the pan.
4. Cook chicken breasts for 5–6 minutes per side or until cooked through.
5. Remove from pan, allow to cool for 5 minutes, then slice or dice.

Step 3: Make the Alfredo 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.
3. Add minced garlic and sauté for about 30 seconds or until golden brown.
4. Whisk in flour until lightly toasted (about 30 seconds).
5. Gradually whisk in chicken stock and milk continuously until incorporated.

Step 4: Combine Ingredients

1. Bring mixture to a simmer; whisk in cream cheese and Parmesan until smooth.
2. Season with salt and pepper as desired.
3. Add drained pasta and broccoli into the sauce; toss gently to combine or serve with sliced chicken on top.

Now enjoy your delicious Low Calorie Chicken Alfredo!

How to Serve Low Calorie Chicken Alfredo

Serving Low Calorie Chicken Alfredo can enhance your dining experience. This dish is versatile and pairs well with various sides and garnishes that elevate its flavors.

Add Fresh Herbs

• Basil: Chopped fresh basil adds a fragrant touch that brightens the creamy sauce.
• Parsley: A sprinkle of chopped parsley provides a pop of color and freshness.

Include Extra Vegetables

• Steamed Green Beans: These add crunch and a vibrant color to your plate.
• Roasted Asparagus: A rich flavor that complements the garlic Alfredo sauce beautifully.

Offer a Side Salad

• Caesar Salad: Crisp romaine lettuce with croutons and Caesar dressing pairs perfectly with the richness of the Alfredo.
• Mixed Greens: Lightly dressed mixed greens provide a refreshing contrast to the creamy pasta.

Bread Pairings

• Garlic Breadsticks: Soft, buttery breadsticks are perfect for soaking up the leftover sauce.
• Whole Wheat Dinner Rolls: A healthier alternative, these rolls are excellent for mopping up every last bite.

How to Perfect Low Calorie Chicken Alfredo

To ensure your Low Calorie Chicken Alfredo turns out perfectly every time, follow these tips. They will help you achieve both depth of flavor and perfect texture.

• Use High-Quality Ingredients: Fresh chicken, quality cheese, and real garlic make a noticeable difference in taste.
• Cook Pasta Al Dente: This prevents the pasta from becoming mushy when combined with the sauce.
• Whisk Constantly: When making the sauce, whisk continuously to avoid lumps and ensure a smooth consistency.
• Adjust Seasoning to Taste: Always taste your sauce before serving; a little extra salt or pepper can elevate flavors significantly.
• Let Chicken Rest Before Cutting: Allowing the chicken to rest keeps it juicy and flavorful when sliced.
• Add Vegetables for Nutrition: Incorporating broccoli or other veggies not only boosts nutrition but also enhances flavor and texture.

Best Side Dishes for Low Calorie Chicken Alfredo

Pairing side dishes with Low Calorie Chicken Alfredo can complete your meal. Here are some great options that complement this creamy dish well.

1. Steamed Broccoli: Bright green broccoli adds color and nutritional value without added calories.
2. Garlic Roasted Brussels Sprouts: Their slight bitterness balances the creaminess of the Alfredo sauce.
3. Simple Tomato Salad: Fresh tomatoes dressed lightly with olive oil offer a refreshing contrast.
4. Zucchini Noodles (Zoodles): A low-carb alternative that adds more vegetables to your plate while keeping it light.
5. Quinoa Salad: Packed with protein, this nutty salad adds texture and is very filling.
6. Crispy Kale Chips: A crunchy snack that provides fiber while being an interesting contrast to creamy pasta.

Common Mistakes to Avoid

When making Low Calorie Chicken Alfredo, it’s easy to overlook a few details that can affect the dish’s flavor and texture. Here are some common mistakes to avoid:

• Overcooking pasta: Cooking the pasta too long can lead to mushy noodles. Always cook until al dente for the best texture.
• Neglecting seasoning: Skipping on salt and pepper can result in bland flavors. Season at each step for a more robust taste.
• Using low-quality ingredients: Cheap ingredients can affect the overall quality. Invest in fresh chicken and real Parmesan for a better outcome.
• Skipping the cream cheese: Omitting or substituting cream cheese may result in a less creamy sauce. Make sure to include it for that rich texture.
• Not letting the sauce thicken: Rushing this step can lead to a watery sauce. Allow the mixture to simmer properly before adding pasta.

Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in an airtight container.
• Consume within 3-4 days for optimal freshness.

Freezing Low Calorie Chicken Alfredo

• Use freezer-safe containers or zip-top bags.
• Freeze for up to 2-3 months. Label with the date for reference.

Reheating Low Calorie Chicken Alfredo

• Oven: Preheat to 350°F (175°C) and cover with foil. Heat for about 20 minutes or until warmed through.
• Microwave: Place in a microwave-safe dish, cover loosely, and heat in short intervals, stirring occasionally until hot.
• Stovetop: Warm over medium heat in a saucepan, 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 use whole wheat pasta for Low Calorie Chicken Alfredo?

Yes, whole wheat pasta is a great option as it adds fiber and nutrients while still keeping calories low.

How do I make this recipe gluten-free?

You can easily make Low Calorie Chicken Alfredo gluten-free by using gluten-free pasta options available at many stores.

What can I substitute for cream cheese?

Greek yogurt is a healthy alternative that will still provide creaminess without adding too many calories.

Can I add vegetables to my Low Calorie Chicken Alfredo?

Absolutely! Feel free to add other veggies like spinach, bell peppers, or mushrooms for extra nutrition and flavor.

Is this recipe suitable for meal prep?

Yes! This dish keeps well in the fridge and is perfect for meal prep. Just store it properly as mentioned above.

Final Thoughts

Low Calorie Chicken Alfredo is not only delicious but also versatile. You can customize it by adding your favorite veggies or adjusting seasonings to suit your taste. With just 496 calories per serving, it’s a healthier version that doesn’t skimp on flavor. Give this recipe a try; you might just find your new favorite weeknight dinner!