Guiltless Chicken Alfredo

By Tracy

6 Person

40 Minutes

0 Calories

Guiltless Chicken Alfredo with Broccoli is a tasty and healthy dinner recipe that uses a lighter version of the classic sauce. There is no butter, heavy cream or cream cheese in this yummy sauce, but it is still creamy, thick and super flavorful! The alfredo sauce comes together just using olive oil, fresh garlic, flour, chicken broth, milk, and parmesan cheese. No butter, no cream of any kind and no cream cheese!

Ingredients

fresh ground pepper
sea salt
1 tsp. crushed red pepper flake
3/4 cup parmesan cheese
1 cup 1% low-fat milk
1 cup reduced-sodium chicken broth
3 tbsp. flour
4 cloves garlic, minced or pressed
1 large, sweet, yellow onion
2 tbsp. extra virgin olive oil
1 pound boneless, skinless chicken breasts
1 pound fresh broccoli florets
14 oz. whole grain rotini pasta

Method

01

Cook pasta to al-dente according to package instructions in a large pot. Add the broccoli to the boiling water for the last 2 minutes of cooking. Reserve 1 cup starchy cooking water right before draining pasta and broccoli.
02

Turn off heat. Drain pasta and broccoli and return to the hot pot. Set aside, cover to keep warm.
03

While the pasta is cooking, heat a large skillet over medium-high heat. Add 1 tbsp. of the olive oil to the pan and chopped onion and half of the garlic. Saute the onion and garlic for 2-3 minutes or until the onion is turning translucent and soft.
04

Add the chopped chicken to the pan and saute the chicken for 5 minutes or until cooked through and slightly browned on all sides. Turn off heat and set aside.
05

Slowly pour the chicken broth into the pan and whisk until combined and no flour lumps remain. Add the milk and whisk to combine. Bring the mixture to a slow boil, whisking continuously until thickened, 1-2 minutes. Turn off heat.
06

Add parmesan cheese, crushed red pepper flake (if using), salt and pepper. Stir to combine and melt the parmesan. Add chicken, alfredo sauce and starchy cooking water to the pot that contains the pasta and broccoli. Stir to combine and check seasonings to see if any additional is needed.
07

Serve immediately with additional parmesan cheese for garnish, a simple green salad and crusty whole grain bread.

Related Tags

Chicken Recipes

Chicken Breast Recipes

Chicken Alfredo Recipes

Easy Chicken Recipes

Healthy Recipes

Guiltless Chicken Alfredo

5.0

( By Tracy )

01 Information

Grade easy
Serving 6 servings
Prep Time 10 Mins
Cook Time 30 Mins
Total Time 40 Mins

02 Ingredients

fresh ground pepper

sea salt

1 tsp. crushed red pepper flake

3/4 cup parmesan cheese

1 cup 1% low-fat milk

1 cup reduced-sodium chicken broth

3 tbsp. flour

4 cloves garlic, minced or pressed

1 large, sweet, yellow onion

2 tbsp. extra virgin olive oil

1 pound boneless, skinless chicken breasts

1 pound fresh broccoli florets

14 oz. whole grain rotini pasta

03 Method

Step 1

Cook pasta to al-dente according to package instructions in a large pot. Add the broccoli to the boiling water for the last 2 minutes of cooking. Reserve 1 cup starchy cooking water right before draining pasta and broccoli.

Step 2

Turn off heat. Drain pasta and broccoli and return to the hot pot. Set aside, cover to keep warm.

Step 3

While the pasta is cooking, heat a large skillet over medium-high heat. Add 1 tbsp. of the olive oil to the pan and chopped onion and half of the garlic. Saute the onion and garlic for 2-3 minutes or until the onion is turning translucent and soft.

Step 4

Add the chopped chicken to the pan and saute the chicken for 5 minutes or until cooked through and slightly browned on all sides. Turn off heat and set aside.

Step 5

Slowly pour the chicken broth into the pan and whisk until combined and no flour lumps remain. Add the milk and whisk to combine. Bring the mixture to a slow boil, whisking continuously until thickened, 1-2 minutes. Turn off heat.

Step 6

Add parmesan cheese, crushed red pepper flake (if using), salt and pepper. Stir to combine and melt the parmesan. Add chicken, alfredo sauce and starchy cooking water to the pot that contains the pasta and broccoli. Stir to combine and check seasonings to see if any additional is needed.

Step 7

Serve immediately with additional parmesan cheese for garnish, a simple green salad and crusty whole grain bread.

04 Author