Description
Skinny low-fat chicken fettuccine alfredo delivers a guilt-free twist on classic Italian comfort cuisine. Creamy sauce and tender chicken create a satisfying meal that helps people enjoy pasta without excess calories.
Ingredients
Scale
- 2 boneless, skinless chicken breasts
- 8 oz (226 g) whole wheat or regular fettuccine
- ½ cup grated Parmesan cheese
- 1 ½ cups low-fat (2%) or skim milk
- ½ cup plain nonfat Greek yogurt
- ½ cup low-sodium chicken broth
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1 tbsp unsalted butter
- 1 tbsp all-purpose flour (or whole wheat flour)
- ½ tsp garlic powder
- ½ tsp Italian seasoning
- ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp nutmeg (optional)
- 2 tbsps chopped parsley (for garnish)
Instructions
- Seasoning Preparation: Coat chicken breasts comprehensively with garlic powder, Italian herbs, salt, and black pepper, ensuring uniform coverage.
- Chicken Cooking: Sear seasoned chicken in olive oil over medium heat for 5-6 minutes per side until golden and fully cooked, then slice into uniform strips.
- Pasta Preparation: Boil fettuccine in salted water until al dente, reserving a small amount of cooking liquid for potential sauce adjustments.
- Sauce Foundation: Melt butter in the chicken skillet, quickly sauté minced garlic, then whisk in flour to create a smooth roux without lumps.
- Liquid Integration: Gradually add low-fat milk and chicken broth, stirring continuously to develop a silky sauce base that simmers and thickens naturally.
- Sauce Refinement: Remove from heat, blend in Parmesan cheese, salt, pepper, and optional nutmeg, then fold in Greek yogurt to create a creamy, lighter texture.
- Final Assembly: Toss fettuccine with alfredo sauce, incorporate sliced chicken, and garnish with chopped parsley and optional Parmesan cheese for an elegant presentation.
Notes
- Optimize Chicken Seasoning: Massage herbs and spices directly into chicken to enhance flavor penetration and ensure even coating.
- Prevent Pasta Sticking: Reserve pasta water and toss noodles immediately after draining to stop clumping and maintain optimal texture.
- Create Smooth Sauce: Whisk roux continuously and add liquid gradually to prevent lumps, guaranteeing a silky, professional-quality alfredo sauce.
- Lighten Dietary Profile: Substitute full-fat ingredients with Greek yogurt, low-fat milk, and reduced cheese to dramatically decrease calorie content without sacrificing creamy richness.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner, Lunch
- Method: Sautéing
- Cuisine: Italian
Nutrition
- Serving Size: 3
- Calories: 360
- Sugar: 4 g
- Sodium: 480 mg
- Fat: 9 g
- Saturated Fat: 3 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 47 g
- Fiber: 5 g
- Protein: 27 g
- Cholesterol: 65 mg