Low Calorie Chicken Alfredo
This creamy chicken alfredo is made with a flour-based sauce, whole milk, cream cheese, and Parmesan for a rich yet lower-calorie pasta dish.
Ingredients
- 8-10 ounces pasta (any shape)
- 2 cups broccoli florets
- 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
- 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:
Boil pasta in well-salted water until al dente per package instructions. During the final 60 seconds, toss in broccoli florets. Drain and reserve.Sear Seasoned Chicken:
Meanwhile, warm a large skillet over medium heat. Add 1 tablespoon olive oil. Season chicken breasts with garlic powder, paprika, Italian seasoning, salt, and pepper. Sear each side for 5-6 minutes until fully cooked. Remove from skillet, let rest 5 minutes, then chop or slice.Sauté Aromatics and Make Roux:
Return to the same skillet, adding 1 tablespoon olive oil (or butter) and onion. Sauté for 3-5 minutes, then stir in garlic and cook roughly 30 seconds until fragrant. Sprinkle flour over the mixture and whisk for about 30 seconds until lightly browned. Slowly pour in chicken stock and milk while whisking continuously until smooth.Simmer Creamy Sauce:
Bring the sauce to a gentle simmer. Whisk in cream cheese and Parmesan until completely melted and creamy. Adjust seasoning with salt and pepper to taste.Combine Pasta, Broccoli, and Chicken:
Add the drained pasta and broccoli to the sauce. Place the cooked chicken on top. Toss everything together or serve with chicken arranged on top. Optionally garnish with extra Parmesan or parsley.