Description
This Low Calorie Chicken Alfredo is a healthier take on the classic creamy pasta dish, combining tender chicken breast, fresh broccoli, and a light Alfredo sauce made with cream cheese and Parmesan. Ready in just 25 minutes, it’s a satisfying meal perfect for weeknight dinners that balances flavor and nutrition.
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 oz 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 and cook the pasta according to package directions until al dente. Add the broccoli florets to the pasta water during the last minute of cooking. Drain both the pasta and broccoli and set aside.
- Cook Chicken: Heat a large pan over medium heat and add 1 tablespoon of olive oil. Season the chicken breasts evenly with garlic powder, paprika, Italian seasoning, salt, and pepper. Place the chicken in the pan and cook for 5-6 minutes per side, or until fully cooked and no longer pink inside. Remove chicken from the pan and let rest for 5 minutes before slicing or dicing.
- Make Sauce Base: In the same pan (do not rinse), add 1 tablespoon of olive oil and sauté the minced onion over medium heat for 3-5 minutes until softened. Add the minced garlic and cook for about 30 seconds until fragrant and golden.
- Add Flour and Liquids: Whisk in the flour and cook until lightly toasted, about 30 seconds. Gradually add the chicken stock and whole milk while continuously whisking to prevent lumps. Bring the mixture to a gentle simmer.
- Finish Alfredo Sauce: Whisk in the cream cheese and Parmesan cheese until the sauce is smooth and creamy with no lumps. Season the sauce generously with salt and pepper to taste.
- Combine and Serve: Add the cooked pasta and broccoli back into the sauce, gently tossing to combine. Top with sliced or diced chicken breasts. Optionally, garnish with extra Parmesan cheese or fresh parsley. Serve immediately and enjoy!
Notes
- Use whole wheat or legume-based pasta to increase fiber and protein for an even healthier option.
- To reduce calories further, substitute whole milk with unsweetened almond milk or low-fat milk and reduce the amount of cream cheese slightly.
- For extra flavor, add a pinch of crushed red pepper flakes or a squeeze of lemon juice to the sauce.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave, adding a splash of milk if needed to loosen the sauce.
- Chicken can be grilled or baked instead of pan-cooked for different texture and flavor.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian-American
