Description
A delicious and healthy twist on classic Alfredo pasta featuring lean chicken breast, fresh broccoli, and a light, creamy sauce made with low-fat milk and Parmesan cheese. Perfect for those looking to enjoy comfort food without the guilt.
Ingredients
Scale
Protein
- 2 boneless, skinless chicken breasts (sliced thin)
Vegetables
- 3 cups broccoli florets (steamed or blanched)
- 3 cloves garlic (minced)
Pasta
- 8 oz fettuccine or whole wheat pasta
Dairy & Fats
- 2 tablespoons butter
- 1 1/2 cups low-fat milk
- 1/2 cup grated Parmesan cheese
Liquids & Broths
- 2 teaspoons olive oil
- 1/2 cup low-sodium chicken broth
Spices & Seasonings
- 2 tablespoons all-purpose flour
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- Pinch of nutmeg (optional)
- Chopped parsley (for garnish)
Instructions
- Cook the pasta: Prepare the fettuccine according to the package directions until al dente. Drain and set aside to keep warm.
- Cook the chicken: Heat olive oil in a large skillet over medium heat. Add thinly sliced chicken breasts, season with salt and pepper, and cook for about 5–6 minutes until fully cooked and no longer pink inside. Remove the chicken from the skillet and set aside.
- Make the sauce: In the same skillet, melt butter over medium heat. Add minced garlic and sauté for 30 seconds until fragrant. Whisk in the all-purpose flour and cook for 1 minute to create a roux, stirring constantly to prevent burning.
- Add liquids: Gradually whisk in the low-fat milk and low-sodium chicken broth, maintaining constant whisking to avoid lumps. Bring the mixture to a gentle simmer and cook for 4–5 minutes until the sauce thickens slightly.
- Incorporate cheese and season: Stir in grated Parmesan cheese, then season the sauce with salt, black pepper, and a pinch of nutmeg if desired. Mix well until the cheese is melted and the sauce is smooth.
- Combine all ingredients: Return the cooked chicken to the skillet along with steamed broccoli florets. Fold in the cooked pasta, tossing everything together so the sauce evenly coats the chicken, broccoli, and pasta.
- Serve: Plate the dish while warm and garnish with chopped parsley for a fresh finish.
Notes
- For a healthier version, use reduced-fat Parmesan cheese and whole wheat pasta.
- If the sauce thickens too much while resting, add a splash more chicken broth or milk to loosen it.
- Substitute pasta with zucchini noodles or spaghetti squash for a lower-carb option.
- Make sure to blanch or steam broccoli until just tender to maintain its crunch and vibrant color.
Nutrition
- Serving Size: 1 bowl
- Calories: 390
- Sugar: 5g
- Sodium: 410mg
- Fat: 13g
- Saturated Fat: 5g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 4g
- Protein: 32g
- Cholesterol: 70mg
