Low Calorie Chicken Alfredo

Chicken and broccoli coated in a light skinny garlic Alfredo sauce makes for a delightful meal. This Low Calorie Chicken Alfredo is not only creamy and flavorful but also comes in at just 496 calories per serving. Perfect for busy weeknights or special occasions, this dish can be prepared in under 30 minutes, making it a go-to option for those seeking a healthy yet satisfying dinner.

Why You’ll Love This Recipe

• Quick Preparation: This recipe takes less than 30 minutes from start to finish, perfect for busy days.
• Creamy Flavor: Enjoy a rich and creamy Alfredo sauce without the guilt of high calories.
• Nutrient-Rich: Packed with protein from chicken and fiber from broccoli, it’s a balanced meal.
• Versatile Ingredients: Substitute ingredients easily to match your preferences or dietary needs.
• Family-Friendly: A delicious dish that even picky eaters will love, making it great for family dinners.

Tools and Preparation

Having the right tools can make the cooking process smoother and more enjoyable. Below are some essential tools needed to prepare this Low Calorie Chicken Alfredo.

Essential Tools and Equipment

• Large pot
• Large skillet
• Whisk
• Measuring cups and spoons
• Knife and cutting board

Importance of Each Tool

• Large pot: Ideal for cooking pasta efficiently while ensuring it cooks evenly.
• Large skillet: Perfect for sautéing chicken and creating your creamy sauce all in one pan.
• Whisk: Helps combine ingredients smoothly, ensuring no lumps in your sauce for a perfect finish.

Ingredients

Here’s what you’ll need to whip up this delicious Low Calorie Chicken Alfredo:

Pasta and Broccoli

• 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 EACH garlic powder, paprika, Italian seasoning, salt, pepper

Sauce Ingredients

• 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 the broccoli florets to the pasta during the last minute of cooking.
3. Drain the pasta and broccoli, then set aside.

Step 2: Prepare the Chicken

1. While the pasta is cooking, heat a large skillet on medium heat.
2. Add olive oil to the pan.
3. Season chicken breasts with garlic powder, paprika, Italian seasoning, salt, and pepper before adding them to the pan.
4. Cook chicken breasts for about 5-6 minutes per side or until cooked through.
5. Remove from the pan, let cool for 5 minutes, then slice or dice.

Step 3: Make the Sauce

1. In the same skillet (do not rinse), add another tablespoon of olive oil along with minced onion.
2. Cook onion down for about 3-5 minutes until softened; then add minced garlic and sauté for about 30 seconds until golden.
3. Whisk in flour until lightly toasted, about 30 seconds.
4. Gradually whisk in chicken stock and milk until fully incorporated.

Step 4: Combine Everything

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

Enjoy your delicious Low Calorie Chicken Alfredo!

How to Serve Low Calorie Chicken Alfredo

Serving Low Calorie Chicken Alfredo can elevate your dining experience. This creamy dish pairs well with various sides and garnishes, enhancing its flavor and presentation.

Add Fresh Herbs

• Parsley: Sprinkle freshly chopped parsley on top for a burst of color and freshness.
• Basil: Add some torn basil leaves to complement the garlic flavors in the dish.

Pair with a Salad

• Caesar Salad: A light Caesar salad adds crunch and balances the creaminess of the Alfredo sauce.
• Garden Salad: A mixed garden salad with vinaigrette offers a refreshing contrast to the rich pasta.

Serve with Garlic Bread

• Whole Wheat Garlic Bread: Toasted whole wheat bread brushed with garlic and olive oil makes a delightful accompaniment for scooping up sauce.

Offer Lemon Wedges

• Lemon Slices: A squeeze of fresh lemon juice over the dish can brighten flavors and add a zesty kick.

How to Perfect Low Calorie Chicken Alfredo

To achieve the perfect Low Calorie Chicken Alfredo, follow these helpful tips that ensure a creamy, flavorful dish every time.

• Use Fresh Ingredients: Fresh garlic and herbs will enhance the overall flavor of your Alfredo sauce.
• Cook Pasta Al Dente: Cooking pasta just right prevents it from becoming mushy when mixed with the sauce.
• Gradually Add Liquid: Whisk in chicken stock and milk slowly to avoid lumps in your sauce.
• Toast Flour Lightly: Toasting flour before adding liquid helps develop a richer flavor in your sauce.
• Taste as You Go: Adjust salt and pepper during cooking for a perfectly seasoned dish.

Best Side Dishes for Low Calorie Chicken Alfredo

Complement your Low Calorie Chicken Alfredo with these delicious side dishes that add variety and nutrition to your meal.

1. Steamed Vegetables: Broccoli, green beans, or carrots lightly steamed provide a colorful and healthy addition.
2. Quinoa Salad: A refreshing quinoa salad tossed with cucumbers, tomatoes, and lemon dressing adds texture and nutrients.
3. Roasted Asparagus: Roasting asparagus brings out its natural sweetness, making it an elegant side choice.
4. Zucchini Noodles: Swap traditional pasta with zucchini noodles for a low-carb alternative that still feels indulgent.
5. Bruschetta: Tomato bruschetta on toasted bread offers a light, flavorful appetizer that pairs well with Alfredo.
6. Fruit Salad: A mix of seasonal fruits provides a light and sweet contrast to the richness of the main dish.

Common Mistakes to Avoid

Cooking a delicious Low Calorie Chicken Alfredo can be easy, but it’s important to avoid common pitfalls.

• Bold seasoning: Skimping on seasoning can lead to bland food. Make sure to season your chicken and sauce well for maximum flavor.
• Bold overcooking pasta: Cooking pasta too long can result in a mushy texture. Aim for al dente by following package instructions closely.
• Bold neglecting measurements: Not measuring ingredients accurately can affect the balance of flavors and textures. Use measuring cups and spoons for precision.
• Bold skipping the cooling step: Cutting the chicken too soon after cooking can cause juices to escape, resulting in dry meat. Allow it to cool for a few minutes before slicing.
• Bold rushing the sauce: Don’t skip the simmering step for the sauce. This helps incorporate flavors fully and creates a creamy texture.

Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container.
• Keep in the refrigerator for up to 3-4 days.

Freezing Low Calorie Chicken Alfredo

• Place in freezer-safe containers or bags.
• Can be frozen for up to 2-3 months.

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: Use a microwave-safe dish, cover, and heat in bursts of 1-2 minutes, stirring in between until hot.
• Stovetop: Add a splash of water or broth in a skillet over medium heat. Stir until heated evenly.

Frequently Asked Questions

What is Low Calorie Chicken Alfredo?

Low Calorie Chicken Alfredo is a healthier version of the classic dish that combines chicken, pasta, and a creamy garlic Alfredo sauce while keeping calories low.

How many calories are in Low Calorie Chicken Alfredo?

Each serving contains approximately 496 calories, making it a satisfying yet light meal option.

Can I customize my Low Calorie Chicken Alfredo?

Absolutely! You can add vegetables like bell peppers or spinach or substitute the pasta with zucchini noodles for an even lighter dish.

How can I make this dish dairy-free?

You can use plant-based milk alternatives and nutritional yeast instead of cheese to create a dairy-free version of this tasty recipe.

What side dishes go well with Low Calorie Chicken Alfredo?

Pair it with a fresh garden salad, steamed vegetables, or garlic bread to complete your meal!

Final Thoughts

This Low Calorie Chicken Alfredo is not only delicious but also versatile. You can easily customize it with your favorite vegetables or alternative proteins. It’s perfect for any busy weeknight dinner while staying health-conscious. Give this recipe a try; you won’t be disappointed!