Description
Creamy low-fat chicken fettuccine alfredo delivers restaurant-quality comfort without guilt. Lean protein and smart ingredient swaps make this classic Italian dish deliciously lighter for health-conscious home cooks.
Ingredients
Scale
Proteins:
- 2 boneless, skinless chicken breasts
- 12 cup grated Parmesan cheese
- 12 cup plain nonfat Greek yogurt
- 2 cloves garlic, minced
Pasta and Thickeners:
- 8 ounces (226 grams) whole wheat or regular fettuccine
- 1 tablespoon all-purpose flour (or whole wheat flour)
Seasonings and Liquids:
- 1 tablespoon olive oil
- 1 tablespoon unsalted butter
- 1 ½ cups low-fat (2%) or skim milk
- ½ cup low-sodium chicken broth
- ½ teaspoon garlic powder
- ½ teaspoon Italian seasoning
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon nutmeg (optional)
- 2 tablespoons chopped parsley (for garnish)
Instructions
- Prepare the poultry by generously coating chicken breasts with a blend of aromatic seasonings, ensuring each piece is evenly covered with garlic powder, Italian herbs, salt, and freshly ground black pepper.
- Heat a skillet with olive oil over medium temperature and carefully place seasoned chicken, cooking for approximately 5-6 minutes on each side until a golden-brown exterior develops and internal temperature reaches safe doneness.
- Transfer chicken to a cutting board, allowing it to rest briefly before slicing into delicate, uniform strips that will integrate seamlessly with the pasta.
- Simultaneously, bring a large pot of salted water to a rolling boil and add fettuccine, cooking until it reaches perfect al dente texture according to package guidelines.
- Drain pasta thoroughly, reserving a small amount of cooking liquid to potentially adjust sauce consistency later.
- In the same skillet used for chicken, melt butter and quickly sauté minced garlic, releasing its fragrant essence for approximately 30 seconds.
- Sprinkle flour into the buttery mixture, whisking continuously to create a smooth roux that will thicken the sauce without forming lumps.
- Gradually introduce low-fat milk and chicken broth, maintaining constant stirring to ensure a silky, lump-free consistency.
- Allow the sauce to simmer gently, thickening naturally over 2-3 minutes while stirring periodically.
- Remove skillet from heat and incorporate Parmesan cheese, seasoning with salt, black pepper, and a whisper of nutmeg if desired.
- Fold Greek yogurt into the sauce, creating a creamy, luxurious texture that maintains a lighter profile.
- Combine cooked fettuccine with the alfredo sauce, ensuring each strand is elegantly coated.
- Gently fold sliced chicken into the pasta, distributing protein evenly throughout the dish.
- Garnish with freshly chopped parsley and an optional sprinkle of Parmesan cheese for added visual appeal and flavor complexity.
- Serve immediately, presenting a healthier rendition of the classic comfort dish.
Notes
- Choose skinless chicken breasts for a leaner protein option that reduces overall fat content without sacrificing flavor.
- Replace traditional heavy cream with low-fat milk and Greek yogurt to dramatically cut calories while maintaining a creamy texture.
- Experiment with whole wheat fettuccine for added fiber and a nutty undertone that complements the light Alfredo sauce.
- Consider using fresh herbs like basil or thyme instead of parsley to add unexpected depth and brightness to the dish.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Dinner, Lunch
- Method: Sautéing
- Cuisine: Italian
Nutrition
- Serving Size: 4
- Calories: 350
- Sugar: 4 g
- Sodium: 600 mg
- Fat: 8 g
- Saturated Fat: 3 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 5 g
- Protein: 30 g
- Cholesterol: 70 mg