Low Calorie Chicken Alfredo

Low Calorie Chicken Alfredo is a delightful dish that combines tender chicken and fresh broccoli in a creamy garlic Alfredo sauce. This lighter version of the classic recipe is perfect for any occasion, whether it’s a weeknight dinner or a gathering with friends. With just 496 calories per serving and ready in under 30 minutes, this meal is both quick and satisfying.

Why You’ll Love This Recipe

• Quick Preparation: This recipe comes together in just 30 minutes, making it ideal for busy weeknights.
• Flavorful Experience: The light garlic Alfredo sauce enhances the chicken and broccoli, offering rich flavors without the guilt.
• Healthy Twist: Enjoy a comforting dish that’s lower in calories, allowing you to indulge without compromising your diet.
• Versatile Ingredients: You can customize this dish by adding your favorite vegetables or using different types of pasta.
• Family-Friendly Meal: Kids will love the creamy sauce, making it easy to please everyone at the dinner table.

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Tools and Preparation

Before diving into the recipe, gather your tools to ensure a smooth cooking experience.

Essential Tools and Equipment

• Large pot
• Large skillet or frying pan
• Whisk
• Measuring cups and spoons
• Cutting board
• Knife

Importance of Each Tool

• Large pot: Essential for cooking pasta evenly and efficiently while keeping it al dente.
• Whisk: Helps in creating a smooth sauce by thoroughly mixing ingredients together without lumps.
• Large skillet: Ideal for sautéing chicken and vegetables, allowing for even cooking and flavor development.

Ingredients

To make this delicious Low Calorie Chicken Alfredo, gather the following 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 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 and set aside.

Step 2: Cook the Chicken

1. While the pasta is cooking, heat a large pan on medium heat.
2. Add 1 tablespoon of olive oil to the pan.
3. Season chicken breasts with spices and add them to the pan.
4. Cook chicken breasts for 5–6 minutes per side or until cooked through.
5. Remove from pan, cool for 5 minutes, then slice or dice.

Step 3: Make the Sauce

1. In the same pan (do not rinse), add another tablespoon of olive oil and minced onion.
2. Sauté onion for 3–5 minutes until softened.
3. Add minced garlic and sauté for about 30 seconds until golden.
4. Whisk in flour until lightly toasted; this takes about 30 seconds.
5. Gradually whisk in chicken stock and milk while constantly mixing until well incorporated.

Step 4: Combine Ingredients

1. Bring the mixture to a simmer.
2. Whisk in cream cheese and Parmesan until lump-free; season with salt and pepper as desired.

Step 5: Finish Your Dish

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

Enjoy your homemade 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 options that enhance its flavors and textures. Here are some delightful serving suggestions.

Pair with a Fresh Salad

• A crisp, mixed greens salad topped with a light vinaigrette complements the richness of the Alfredo sauce.

Add Garlic Bread

• Serve warm garlic bread on the side for a crunchy contrast to the creamy pasta.

Top with Fresh Herbs

• Garnish your dish with freshly chopped parsley or basil for added color and flavor.

Include Grilled Vegetables

• Grilled zucchini, bell peppers, or asparagus can add a smoky taste and extra nutrition to your meal.

Offer Extra Parmesan Cheese

• Provide a small bowl of freshly grated Parmesan cheese at the table for those who want an extra cheesy touch.

How to Perfect Low Calorie Chicken Alfredo

To achieve the perfect Low Calorie Chicken Alfredo, focus on technique and ingredient quality. Here are some tips to guide you through the cooking process.

• Use high-quality chicken: Opt for fresh, organic chicken breasts for better flavor and texture.
• Cook pasta al dente: Ensure your pasta is cooked just right; it should have a slight firmness when bitten.
• Balance seasonings: Taste as you cook, adjusting salt and pepper to achieve the ideal flavor.
• Whisk continuously: When adding liquids to your sauce, whisk constantly to prevent lumps from forming.
• Adjust thickness: If the sauce is too thick, add more chicken stock or milk gradually until desired consistency is reached.
• Serve immediately: For the best experience, serve your dish hot right after preparation to enjoy its creamy texture.

Best Side Dishes for Low Calorie Chicken Alfredo

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

1. Steamed Green Beans: Lightly steamed green beans offer a fresh crunch that balances out the creamy pasta.
2. Roasted Brussels Sprouts: Seasoned and roasted Brussels sprouts bring a caramelized flavor that pairs well with chicken Alfredo.
3. Caesar Salad: A classic Caesar salad adds a tangy element that contrasts nicely with the richness of the dish.
4. Caprese Skewers: Fresh mozzarella, tomatoes, and basil drizzled with balsamic glaze create a refreshing appetizer.
5. Quinoa Salad: A light quinoa salad loaded with veggies provides additional protein and fiber while keeping calories low.
6. Zucchini Noodles: Spiralized zucchini can be served alongside or under your chicken Alfredo for a low-carb option.
7. Fruit Medley: A colorful fruit salad adds natural sweetness and can cleanse the palate after rich flavors.
8. Garlic Roasted Potatoes: Crispy roasted potatoes seasoned with garlic offer a hearty side that guests will enjoy.

Common Mistakes to Avoid

When making Low Calorie Chicken Alfredo, it’s easy to overlook some key steps. Here are common mistakes to watch for.

• Skipping the seasoning: Many people forget to season the chicken and sauce adequately. Always taste and adjust seasoning to enhance flavor.
• Overcooking the pasta: Cooking pasta too long can result in mushy texture. Aim for al dente, especially since it will cook a bit more when added to the sauce.
• Using low-quality cheese: Not all cheeses melt well. Opt for a good quality Parmesan for a creamy texture in your sauce.
• Neglecting the sauce consistency: If your sauce is too thin, it won’t coat the pasta properly. Make sure to whisk in flour gradually and simmer until thickened.
• Forgetting to add veggies: Broccoli adds nutrition and color. Don’t skip it; mix it in with the pasta during cooking for best results.

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Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in an airtight container.
• Consume within 3-4 days for best quality.

Freezing Low Calorie Chicken Alfredo

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

Reheating Low Calorie Chicken Alfredo

• Oven: Preheat at 350°F (175°C). Cover with foil and heat until warmed through, about 20 minutes.
• Microwave: Heat in short intervals, stirring frequently, until hot. Use a microwave-safe bowl.
• Stovetop: Warm over low heat in a pan, stirring often to prevent sticking.

Frequently Asked Questions

What can I substitute for cream cheese in Low Calorie Chicken Alfredo?

You can use Greek yogurt or a light sour cream as alternatives; they provide creaminess with fewer calories.

How do I make this dish vegetarian?

To make Low Calorie Chicken Alfredo vegetarian, substitute chicken with sautéed mushrooms or tofu, and omit chicken stock.

Can I use whole wheat pasta?

Absolutely! Whole wheat pasta is a great option that adds fiber while maintaining the deliciousness of Low Calorie Chicken Alfredo.

How do I add more flavor to my Low Calorie Chicken Alfredo?

Consider adding fresh herbs like basil or spinach, or a squeeze of lemon juice for extra brightness and taste.

Final Thoughts

This Low Calorie Chicken Alfredo is not only creamy and flavorful but also versatile enough to suit various dietary needs. Feel free to customize it by adding different vegetables or protein sources. Try this quick recipe and enjoy a comforting meal without the guilt!