Low Calorie Chicken Alfredo

Chicken Alfredo doesn’t have to be a guilty pleasure! This Low Calorie Chicken Alfredo is a delightful twist on the classic dish. Packed with tender chicken and vibrant broccoli, all smothered in a light garlic Alfredo sauce, this recipe offers a creamy and flavorful experience without the calories. Perfect for weeknight dinners, meal prep, or even entertaining guests, it’s an easy and delicious option that comes together in under 30 minutes!

Why You’ll Love This Recipe

• Quick Preparation: This dish can be made in just 25 minutes, making it ideal for busy weeknights.
• Low Calorie: With only 496 calories per serving, you can indulge without the guilt.
• Flavorful Sauce: The light garlic Alfredo sauce is creamy yet not heavy, enhancing the taste of chicken and broccoli.
• Versatile Ingredients: Feel free to swap out the pasta shape or add other veggies like spinach or bell peppers.
• Family-Friendly: Kids will love the creamy sauce and fun pasta shapes, making mealtime enjoyable for everyone.

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Tools and Preparation

Before diving into your cooking adventure, gather your essential tools. Having everything at hand makes the process smoother.

Essential Tools and Equipment

• Large pot for boiling pasta
• Large skillet for cooking chicken and sauce
• Whisk for mixing sauce
• Cutting board for prepping ingredients
• Knife for chopping

Importance of Each Tool

• Large pot: Essential for cooking pasta evenly; ensures perfect al dente texture.
• Large skillet: Allows ample space to cook chicken and prepare the sauce simultaneously; prevents overcrowding.
• Whisk: A must-have for achieving a smooth sauce; helps combine ingredients without lumps.

Ingredients

To make this delicious Low Calorie Chicken Alfredo, you will need:

Pasta

• 8-10 ounces pasta (any shape)

Vegetables

• 2 cups broccoli florets

Protein

• 2 medium chicken breasts (pounded flat or cut in half)

Seasonings

• 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. In a large pot of generously salted water, cook pasta al dente according to package directions.
2. During the last minute of cooking, add the broccoli florets to the pot.
3. Drain both pasta and broccoli, then set aside.

Step 2: Cook the Chicken

1. Heat a large skillet over medium heat and add 1 tablespoon of olive oil.
2. Season chicken breasts with salt and pepper; add them to the skillet.
3. Cook for about 5-6 minutes per side until cooked through.
4. Remove from heat, let cool for 5 minutes, then slice or dice as desired.

Step 3: Prepare the Sauce

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

Step 4: Finish the Sauce

1. Bring mixture to a simmer; whisk in cream cheese and Parmesan until smooth.
2. Season generously with salt and pepper to taste.

Step 5: Combine Pasta and Chicken

1. Add drained pasta and broccoli into the sauce mixture.
2. Top with sliced or diced chicken breasts; toss gently to combine or serve chicken on top.
3. Optionally garnish with more Parmesan cheese or parsley before serving. Enjoy!

How to Serve Low Calorie Chicken Alfredo

Serving Low Calorie Chicken Alfredo can elevate your dining experience and impress your guests. Here are some creative ways to present this delicious dish.

Family Style

• Serve the pasta in a large bowl, allowing everyone to help themselves. This approach encourages sharing and is perfect for gatherings.

Individual Bowls

• Present each serving in individual bowls for a more formal feel. Garnish with freshly chopped parsley or extra Parmesan cheese for added flair.

On a Bed of Spinach

• For an extra health boost, serve the chicken Alfredo on a bed of fresh spinach. The greens add color and nutrients while complementing the creamy sauce.

With a Side Salad

• Pair your dish with a light side salad. A simple mix of greens, cherry tomatoes, and vinaigrette enhances the meal without adding too many calories.

As Leftovers

• Enjoy Low Calorie Chicken Alfredo as leftovers for lunch. Simply reheat and add a splash of milk or chicken stock to refresh the sauce’s creaminess.

How to Perfect Low Calorie Chicken Alfredo

To achieve the best results with your Low Calorie Chicken Alfredo, consider these helpful tips.

• Use whole wheat pasta: Opting for whole wheat adds fiber and nutrients while keeping the calorie count low.
• Adjust seasonings: Feel free to modify spices like garlic powder and paprika according to your taste preferences.
• Incorporate vegetables: Add additional veggies like bell peppers or zucchini for more flavor and nutrition.
• Control creaminess: If you prefer a lighter sauce, reduce the amount of cream cheese or substitute with Greek yogurt.
• Let it rest: Allow your dish to sit for a few minutes before serving. This helps flavors meld together beautifully.

Best Side Dishes for Low Calorie Chicken Alfredo

Complementing your Low Calorie Chicken Alfredo with the right side dishes can make your meal even more satisfying. Here are some excellent options:

1. Garlic Bread
   A classic side that pairs well with any pasta dish; opt for whole grain bread for a healthier version.

2. Steamed Green Beans
   Lightly steamed green beans provide a crisp texture and vibrant color, adding balance to the creamy Alfredo.

3. Caesar Salad
   A light Caesar salad brings freshness and crunch, making it an ideal accompaniment to rich pasta dishes.

4. Roasted Vegetables
   Roasted veggies like carrots, zucchini, and bell peppers offer sweetness and depth of flavor that contrast nicely with the sauce.

5. Caprese Salad
   Fresh mozzarella, tomatoes, and basil drizzled with balsamic vinegar create a refreshing side that brightens up the meal.

6. Quinoa Salad
   A protein-packed quinoa salad mixed with herbs and lemon juice provides an excellent nutritional boost while remaining light on calories.

7. Cucumber Raita
   This cool yogurt-based side adds refreshing notes that balance out the richness of the Alfredo sauce perfectly.

8. Baked Sweet Potato Fries
   Crispy baked sweet potato fries bring natural sweetness and fiber, making them a healthier alternative to traditional fries.

Common Mistakes to Avoid

When preparing your low-calorie chicken Alfredo, avoiding common mistakes can make all the difference in achieving a delicious dish. Here are some pitfalls to watch for:

• Skipping the seasoning: Failing to season your chicken can lead to bland flavors. Always season with salt, pepper, and spices before cooking.
• Overcooking the pasta: Cooking pasta too long can result in mushy noodles. Aim for al dente, and remember to add broccoli in the last minute.
• Using low-quality cheese: Not all cheeses melt well. For a creamy sauce, use good quality cream cheese and freshly grated Parmesan.
• Neglecting to whisk properly: If you don’t whisk your sauce enough, it may become lumpy. Whisk constantly when adding liquids to ensure a smooth texture.
• Not measuring ingredients: Eyeballing ingredients can lead to imbalances in flavor and texture. Use precise measurements for best results.

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Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in an airtight container for up to 4 days.
• Ensure the dish is completely cooled before sealing.

Freezing Low Calorie Chicken Alfredo

• Freeze in containers or freezer bags for up to 3 months.
• Label containers with the date for easy identification.

Reheating Low Calorie Chicken Alfredo

• Oven: Preheat to 350°F (175°C). Cover the dish with foil and heat for 15-20 minutes until warm.
• Microwave: Heat in short intervals (1-2 minutes), stirring in between until heated through.
• Stovetop: Add a splash of milk and reheat on medium-low heat, stirring frequently until warmed.

Frequently Asked Questions

Here are some common questions about making low-calorie chicken Alfredo.

What makes this recipe a low calorie chicken Alfredo?

This recipe uses lean chicken breasts, whole milk instead of heavy cream, and less cheese than traditional recipes, keeping calories lower while maintaining flavor.

Can I use different vegetables in my low calorie chicken Alfredo?

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

How do I make this dish gluten-free?

To make a gluten-free version of low calorie chicken Alfredo, simply use gluten-free pasta and ensure all sauces are certified gluten-free.

What can I serve with low calorie chicken Alfredo?

This dish pairs well with a simple green salad or steamed vegetables for a balanced meal that complements its creamy texture.

Final Thoughts

Low calorie chicken Alfredo is not only creamy and flavorful but also versatile enough for various dietary needs. You can customize it by adding your favorite veggies or adjusting the seasoning. Give this recipe a try; you’ll love how satisfying it is without the extra calories!