Healthy Chicken Alfredo
This Healthy Chicken Alfredo is made healthier with a lighter sauce that doesn't use heavy cream or butter, yet doesn't skimp on flavor.
Servings: 4
Ingredients
- 4 chicken breasts, boneless, skinless
- kosher salt, to taste
- freshly ground pepper, to taste
- garlic powder, to taste
- onion powder , to taste
- 5 TB extra virgin olive oil
- 3 cloves garlic, minced
- 12 oz fettuccine, dry
- 2 cups milk, whole
- 1 tsp flour
- 1 cup parmesan cheese, freshly grated, plus extra for serving
- 1 cup pasta water, reserved
- ¼ cup basil, freshly chopped
- Optional: 2 cups freshly chopped spinach
Instructions
For Chicken and Vegetables
- Place chicken in a single layer on large cutting board. Use paper towels to pat dry chicken.
- Cover chicken with cling wrap and pound to an even 1/2" thinness. Generously sprinkle chicken on both sides kosher salt, freshly ground black pepper, and garlic powder.
- Heat 2 TB oil in large skillet over medium high until sizzling. Pan fry chicken 2 pieces at a time, until just cooked, 2-3 minutes per side until nicely browned. Remove from heat, and let sit 3 minutes. Cut chicken into strips and keep warm.
- Begin boiling large pot of generously salted water while you make the sauce.
For the Sauce
- Mix milk and flour in bowl. Sauté chopped garlic in 1 TB oil in a large skillet over medium heat until fragrant and softened. Reduce heat to low.
- Slowly add milk mixture and bring to a low boil while stirring. Simmer and stir at least 3 minutes or until sauce thickens.
- Add parmesan cheese. Stir until cheese is melted. Stir in chopped spinach, if using. Add salt and pepper to taste. Turn heat off and keep covered.
For Pasta
- Cook fettuccine in boiling water to al dente. Reserve 1 cup of pasta water, and drain the rest. Do not rinse pasta.
- Transfer drained pasta back into pot and toss with sauce. Add as much reserved pasta water as needed until desired consistency - I add all of it, as it tends to thicken with time.
- Gently toss in freshly chopped basil. Serve immediately with sliced chicken and additional parmesan.
Notes
- Whole milk works better than reduced fat milk in alfredo sauces, as skim/lowfat milk may not have enough fat to prevent curdling.
- Cook the fettucini al dente, as it will continue to cook a little in the pan. This will give your pasta the perfect texture when done.
- Reserve some of the pasta water after you've cooked the fettuccini. This starchy water helps make your Alfredo sauce creamier and helps the sauce stick to the pasta.
- To Add Vegetables: Heat 2 TB olive oil in large skillet over medium heat. Add 1 TB freshly chopped garlic, and cook until fragrant. Add 2 cups sliced zucchinis, broccoli florets, or sliced bell peppers. Stir frequently and cook until just tender. Sprinkle with kosher salt and fresh pepper to taste. Sauté another minute. Set aside and keep warm. Add to pasta and sauce when ready to serve.
- Wine Pairing Note: This pasta dish goes well with a Crisp (non-oaked) Chardonnay or Sauvignon Blanc.
- We love serving this dish with crusty artisan bread such as this Homemade French Bread or Rosemary Garlic Bread.
Nutrition (per serving)
Calories: 605kcal | Carbohydrates: 72g | Protein: 50g | Fat: 35g | Saturated Fat: 11g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 17g | Trans Fat: 0.1g | Cholesterol: 175mg | Sodium: 605mg | Potassium: 1105mg | Fiber: 4g | Sugar: 10g | Vitamin A: 755IU | Vitamin C: 20mg | Calcium: 505mg | Iron: 3mg