Healthy Chicken Alfredo (Low Fat + High Protein)
User Reviews
5
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Prep Time
5 mins
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Cook Time
25 mins
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Total Time
30 mins
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Servings
4
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Calories
507 kcal
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Course
Main Course
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Cuisine
Italian
Healthy Chicken Alfredo (Low Fat + High Protein)
Description
The dish begins by seasoning chicken tenderloins with a blend of paprika, garlic powder, onion powder, cumin, oregano, salt, black pepper, and optional red pepper flakes, then cooking them in an air fryer to achieve a blackened, slightly crispy exterior without added fat. Meanwhile, fettuccine pasta is boiled to al dente. The Alfredo sauce is prepared by creating a roux with butter and flour, then whisking in chicken broth and milk to form a smooth base. Parmesan cheese is added to enrich the sauce, which is seasoned with salt and black pepper.
The warm pasta is combined with the sauce so each strand is coated evenly. The cooked blackened chicken tenders are placed on top, and the dish is garnished with fresh parsley to add color and brightness. This recipe emphasizes a balance of protein and flavor while moderating fat content by using low-fat milk and air-frying the chicken.
Substitutions and variations include gluten-free and dairy-free options by using suitable flours, pasta, and butter alternatives. Additional vegetables or seafood like shrimp or salmon can be added to diversify the dish. Leftovers can be stored in an airtight container in the refrigerator for several days, and reheated gently to preserve texture.
Ingredients
Blackened Chicken Tenders:
- 1 lb. chicken tenderloin
- 1/2 Tbsp olive oil
- 2 tsp each: paprika
- 2 tsp each: garlic powder
- 2 tsp each: onion powder
- 1 tsp each: cumin
- 1 tsp each: oregano
- 1 tsp each: salt
- 1 tsp each: black pepper
- 1/4 tsp red pepper flakes optional
Fettuccini Alfredo:
- 2 Tbsp butter unsalted, 28g
- 2 cloves garlic minced
- 2 Tbsp all-purpose flour
- 1 cup chicken broth 240g
- 1 cup milk or milk of choice, low-fat, 240g
- 3/4 cup Parmesan Cheese grated or shaved + more for garnishing, fresh
- 1/2 tsp salt
- 1/2 tsp black pepper
- 8 oz. Fettuccine pasta uncooked
- parsley for serving, fresh, chopped
Instructions
For the Blackened Tenders:
- Preheat the air fryer to 390 degrees F.
- In a small bowl, mix together all the spices for the blackened chicken.
- Pat chicken tenderloins dry with a paper towel and spray with cooking spray. Then toss evenly with the seasoning mix.
- Spray air fryer basket with cooking spray. Place the tenders in the basket in a single layer. Cook for 4-5 minutes, then flip and cook for another 4-5 minutes or until cooked through. Then set on a plate to rest.
For the Fettuccini Alfredo:
- Add water to a pot and bring to a boil. Add salt to taste. Once at a rolling boil, add fettuccine. Stir occasionally so the noodles don't stick to each other. Cook for about 10 minutes, or until the noodles are al dente (they are best when not overcooked). Drain when done and set aside.
- Meanwhile, spray a large skillet with cooking spray and set to medium heat. Add the butter and garlic and let simmer for a minute.
- Add flour and quickly stir to form a paste. Then whisk in the chicken broth and milk. Let simmer for 6-7 minutes or until it starts to thicken.
- Reduce heat to low and add the parmesan cheese, salt and pepper. Stir, until the cheese is melted then remove from heat and toss with the noodles. Taste and add more salt, if needed.
- Serve up in a bowl with the blackened chicken and top with fresh parsley and parmesan cheese!
Notes
- Use gluten-free flours and pasta for gluten-free versions; dairy-free butter, plant-based milk, and cheese for dairy-free.
- Omit chicken and substitute vegetable broth for a vegetarian option; add vegetables such as mushrooms or spinach.
- Enhance with shrimp, salmon, or steak for seafood or meat variation.
- Store leftovers in airtight containers in the fridge up to 3-4 days and reheat gently.
- Add extra vegetables like broccoli or asparagus to increase nutrient variety.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 507 kcal
% Daily Value*
| Serving | 1/4 of alfredo and chicken | |
| Calories | 507kcal | 25% |
| Carbohydrates | 48.6g | 16% |
| Protein | 44.3g | 89% |
| Fat | 15g | 23% |
| Saturated Fat | 7.8g | 39% |
| Fiber | 2.1g | 8% |
| Sugar | 36g | 72% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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