Skinny Low-Fat Chicken Fettuccine Alfredo
User Reviews
5
Skinny Low-Fat Chicken Fettuccine Alfredo
Description
This recipe begins with marinated chicken breasts seasoned with garlic salt and black pepper, then grilled until fully cooked and rested. The low-fat Alfredo sauce is crafted by first melting butter and infusing it with minced garlic, then making a roux with flour. Chicken broth and low-fat milk are gradually whisked in and simmered until thickened, after which Parmesan cheese is incorporated to enrich the sauce's flavor and texture.
The sauce coats cooked fettuccine noodles, integrating the savory grilled chicken for a satisfying pasta dish with fewer calories than traditional Alfredo. The cooking method yields a moderately creamy sauce highlighting the sharpness of Parmesan while keeping fat content reduced.
This dish serves well as a main course and can be prepared using a grill, stovetop skillet, or grill pan. Marinating the chicken enhances its flavor and juiciness.
Ingredients
Grilled Chicken:
- 2 to 3 chicken breast
- olive oil
- 1 teaspoon garlic salt
- 1/2 teaspoon black pepper
Low-Fat Alfredo Sauce:
- 1 Tablespoon butter
- 1 to 2 garlic minced, clove
- 2 Tablespoons flour
- 1 cup chicken broth
- 1 cup milk 1% or 2%
- 3/4 cup Parmesan Cheese grated or shaved, high-quality
- 1/4 to 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 8 to 9 ounces fettuccine noodles
Instructions
- Place chicken in a large Ziploc bag or place on a baking sheet. Pierce the chicken all over with a fork. Drizzle with oil, garlic salt, and pepper. Let marinate. If you have the time, let the chicken marinate for at least 30 minutes (4-8 hours is ideal).
- Preheat grill* to medium heat. Brush grill with oil to prevent sticking. Place chicken on the grill. Cook for approximately 5 - 6 minutes per side, depending on the thickness of chicken. The internal temperature of the chicken should reach 165 degrees. Remove chicken from grill and let rest for 5 minutes.
- In skillet, over medium heat, add butter and let it begin to melt. Stir in diced garlic and let simmer for 1 minute. Stir in flour and stir quickly to form a paste. Quickly stir in chicken broth and use whisk to remove any lumps.
- Stir in 1% milk. Let simmer for 6-8 minutes or until it starts to thicken. Turn heat to medium-low and add parmesan cheese (a little at a time, stirring after each addition). Add more salt and pepper, to taste. Remove from heat and let thicken.
- Meanwhile, place water in large pot and bring to boil. Generously salt boiling water. Add fettuccine and cook according to package instructions. Toss fettuccine with alfredo sauce and top with extra parmesan cheese, if so desired.
- Slice the grilled chicken on the diagonal and place on the fettuccine alfredo.
Notes
- Chicken can also be cooked in a skillet if a grill is unavailable.
- Marinate chicken for at least 30 minutes; 4 to 8 hours yields more flavor.
- Consider using the specified chicken marinade recipe for additional taste.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 286 kcal
% Daily Value*
| Calories | 286kcal | 14% |
| Carbohydrates | 22g | 7% |
| Protein | 24g | 48% |
| Fat | 11g | 17% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 1g | 50% |
| Cholesterol | 77mg | 26% |
| Sodium | 1359mg | 57% |
| Potassium | 365mg | 8% |
| Fiber | 1g | 4% |
| Sugar | 4g | 8% |
| Vitamin A | 382IU | 8% |
| Vitamin C | 1mg | 1% |
| Calcium | 313mg | 31% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
