Description
This Healthy Chicken Alfredo recipe offers a lighter twist on the classic comfort dish by incorporating cauliflower into the creamy sauce and using whole wheat fettuccine. Ready in just 40 minutes, it features tender, pan-seared chicken breasts served over pasta tossed in a smooth, low-fat Alfredo sauce made with skim milk and low-sodium chicken broth. Garnished with fresh parsley, this dish is both nutritious and flavorful—perfect for a satisfying weeknight dinner.
Ingredients
Scale
Protein
- 2 boneless, skinless chicken breasts
Pasta
- 8 oz whole wheat fettuccine
Vegetables
- 2 cups cauliflower florets
- 2 cloves garlic, minced
Liquids
- 1 cup low-sodium chicken broth
- 1 cup skim milk
Fats & Cheese
- 2 tbsp olive oil
- 1/2 cup grated parmesan cheese
Seasonings & Garnish
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Cook the pasta: Boil a large pot of salted water and cook the whole wheat fettuccine according to package instructions until al dente. Drain and set aside.
- Steam the cauliflower: In a pot fitted with a steamer basket, steam the cauliflower florets until tender, about 8-10 minutes. Remove from heat.
- Cook the chicken: Heat olive oil in a skillet over medium heat. Season the chicken breasts with salt and pepper, then add to the skillet. Cook for 5-7 minutes on each side until browned and cooked through. Remove the chicken from the skillet and let it rest.
- Sauté the garlic: In the same skillet, add minced garlic and sauté for about 1 minute until fragrant but not browned.
- Make the sauce: Add the steamed cauliflower, low-sodium chicken broth, and skim milk into the skillet. Using an immersion blender or transferring to a blender, blend the mixture until completely smooth.
- Finish the sauce: Return the blended sauce to the skillet, stir in the grated parmesan cheese, and season with salt and pepper to taste. Heat gently until warmed through, stirring occasionally.
- Slice the chicken: Slice the rested chicken breasts into strips or bite-sized pieces.
- Toss pasta with sauce: Add the cooked fettuccine to the skillet with the sauce and toss until the pasta is well coated.
- Serve: Plate the sauced pasta and top with sliced chicken. Garnish with freshly chopped parsley for a vibrant finish.
Notes
- Using cauliflower blends adds creaminess with fewer calories and more fiber compared to traditional heavy cream.
- Whole wheat fettuccine provides extra nutrients and fiber than regular pasta.
- Be careful not to overcook garlic to avoid bitterness.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
- For a vegetarian version, omit the chicken and use vegetable broth instead of chicken broth.
