Introduction

As a food blogger, one of my favorite things to do is to lighten up heavy foods. There are a lot of different kinds of pasta, but they all have a lot of butter and heavy cream in them, so I can never fully enjoy them without feeling bad.

With just a few teaspoons of flour, low-fat milk, and chicken stock, you can make a thick and creamy sauce in less than 10 minutes. I promise, this sauce has everything you desire in a creamy pasta sauce and more. It’s rich, creamy, and full of flavor.

What you will need

You probably already have most of the items you need to make this tasty low-calorie chicken alfredo in your cupboard. You will need the following:

• You can use any protein or pre-cooked chicken breasts instead of chicken breasts.
• Linguine, or any other kind of pasta you like
• Broccoli: This is an optional ingredient, but it adds a lot of texture and nutrients to the recipe.

To prepare the slim alfredo cream sauce, I use flour, milk, chicken broth, cream cheese, garlic, and spice instead of heavy cream. This sauce is comparable to bechamel sauce and may also be used to make any kind of pasta meal.

• ◯ 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 spice, 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

How to Make Chicken Alfredo Pasta with Few Calories

To start, put the pasta in boiling water and cook it until it’s al dente. Add the broccoli during the last minute of cooking. I used standard pasta but whole wheat or even zucchini noodles will work excellent too.

While the pasta is cooking pan sear the chicken breasts in a tablespoon of olive oil. You can also used pre-cooked chicken also if your want.

Next, sauté some garlic in a tablespoon of olive oil (in the same pan!) then whisk in the flour along with some milk and chicken stock (You can use full milk, low-fat or fat-free. You can easily replace the chicken stock with vegetable stock or even water). Add parmesan season with salt and pepper and whisk away folks.

In minutes, a light and healthful sauce is formed. mix in the cooked pasta and broccoli and mix into the sauce.

Top up with the chicken breasts and serve with a generous shaving of fresh parmesan or mix the chicken into the pasta sauce and have a nutritious filled meal without the guilt!

1. Cook pasta al dente in liberally salted water according to package specifications. Add the broccoli florets to the spaghetti during the last minute of cooking. Drain and set aside.
2. While the pasta is cooking, Heat a big pan on medium heat. Put the olive oil in the pan. Put the chicken breasts in the pan and season them.
3. Cook the chicken breasts for 5 to 6 minutes on each side, or until they are done. Remove from pan, chill for 5 minutes then slice or dice.
4. Add 1 tablespoon of olive oil and an onion to the same pan (don’t rinse it). Cook the onion for 3 to 5 minutes, then add the garlic and cook for approximately 30 seconds, or until the garlic starts to turn golden. Whisk in the flour until it is gently toasted, which should take about 30 seconds. Then, while whisking continually, slowly add the chicken stock and milk until everything is mixed in.
5. Bring the mixture to a simmer and whisk in the cream cheese and parmesan until lump free. Season generously with salt and pepper as required.
6. Add cooked drained pasta and broccoli to the sauce. Top with cooked (diced or sliced) chicken breasts. Toss to blend or serve chicken on top. Top with extra parmesan cheese or parsley, if preferred. Enjoy!

Recipe Tips

• Salt the pasta water: To season the pasta, be sure to add roughly 1 tablespoon of salt to the cooking water.
• Reserve pasta water: Save about half a cup of the pasta cooking water, it includes quite an amount of starch and works well to loosen up the sauce.
• other protein: Mix things up and try using other proteins with the pasta and sauce. Shrimp or sausage would be excellent, just be sure to modify the cook time.

Serving suggestions

With how fulfilling this meal is, you could honestly simply serve it as is as a complete meal, but if you want to balance up the meal with some side dishes, here are some alternatives.

Nutrition Information

Serving: 1 serving

Calories: 496kcal

Carbohydrates: 57g

Protein: 28g

Fat: 19g

Saturated Fat: 7g

Polyunsaturated Fat: 2g

Monounsaturated Fat: 8g

Trans Fat: 0.01g

Cholesterol: 66mg

Sodium: 370mg

Potassium: 705mg

Fiber: 3g

Sugar: 7g

Vitamin A: 657IU

Vitamin C: 44mg

Calcium: 204mg

Iron: 2mg

Nutrition information is automatically calculated, thus should only be used as an approximation.