4.8 from 66 votes
Low Calorie Chicken Alfredo
Chicken and broccoli coated in a light skinny garlic Alfredo sauce. This low-calorie version of chicken Alfredo is creamy, flavorful, and even tastier than the original at just 496 calories per serving. Plus, it all comes together in under 30 minutes!
Prep Time
5 mins
Cook Time
5 mins
Total Time
25 mins
Servings: 4
Calories: 496 kcal
Course:
Dinner
Cuisine:
Italian
Ingredients
- 8-10 ounces pasta any shape
- 2 cups broccoli florets
For the 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
For the Alfredo sauce:
- 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 al dente in generously salted water according to package directions. Add the broccoli florets to the pasta during the last minute of cooking. Drain and set aside.
- While the pasta is cooking, Heat a large pan on medium heat. Add the olive oil to pan. Season chicken breasts and add to the pan. Cook chicken breasts for 5-6 minutes per side or until cooked through. Remove from pan, cool for 5 minutes then slice or dice.
- To the same pan (do not rinse), add 1 tablespoon olive oil and onion. Cook onion down for 3-5 minutes then add in the garlic and sautee for about 30 seconds or until garlic begins to turn golden. Whisk in the flour until lightly toasted, about 30 seconds then gradually whisk in chicken stock and milk, whisking constantly, until incorporated.
- Bring the mixture to a simmer and whisk in the cream cheese and parmesan until lump free. Season generously with salt and pepper as desired.
- Add cooked drained pasta and broccoli to the sauce. Top with cooked (diced or sliced) chicken breasts. Toss to combine or serve chicken on top. Top with more parmesan cheese or parsley, if desired. Enjoy!
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Nutrition Information
Serving
1serving
Calories
496kcal
(25%)
Carbohydrates
57g
(19%)
Protein
28g
(56%)
Fat
19g
(29%)
Saturated Fat
7g
(35%)
Polyunsaturated Fat
2g
Monounsaturated Fat
8g
Trans Fat
0.01g
Cholesterol
66mg
(22%)
Sodium
370mg
(15%)
Potassium
705mg
(20%)
Fiber
3g
(12%)
Sugar
7g
(14%)
Vitamin A
657IU
(13%)
Vitamin C
44mg
(49%)
Calcium
204mg
(20%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 496
% Daily Value*
| Serving | 1serving | |
| Calories | 496kcal | 25% |
| Carbohydrates | 57g | 19% |
| Protein | 28g | 56% |
| Fat | 19g | 29% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 66mg | 22% |
| Sodium | 370mg | 15% |
| Potassium | 705mg | 15% |
| Fiber | 3g | 12% |
| Sugar | 7g | 14% |
| Vitamin A | 657IU | 13% |
| Vitamin C | 44mg | 49% |
| Calcium | 204mg | 20% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.