Chicken Alfredo, a classic Italian-American dish, has been a go-to comfort food for generations. Originating from Rome, this dish traditionally featured fettuccine noodles drenched in a decadent mix of butter, heavy cream, and Parmesan. In our quest to make it lighter, we present the Skinny Chicken Alfredo Pasta – a contemporary twist on a timeless favourite. An American restaurant chain Olive Garden seems to have made alfredo a very popular, well known pasta dish but did you know the olive garden alfredo has over 1000 calories per portion?!?!?! Thankfully, this low calorie chicken alfredo pasta is just 600kcal per portion including pasta.
Where did alfredo come from?
The history of Alfredo sauce traces back to early 20th-century Rome, Italy. Alfredo di Lelio, a restaurateur, is credited with creating the iconic Fettuccine Alfredo. Legend has it that Alfredo concocted this rich and creamy dish in the 1920s as a remedy for his wife’s loss of appetite during pregnancy. Fettuccine pasta was bathed in a velvety sauce made with butter and Parmesan cheese, creating a decadent and indulgent delight. The dish gained international acclaim when Hollywood stars Douglas Fairbanks and Mary Pickford, who were captivated by its exquisite taste, introduced it to the United States. Today, Alfredo sauce remains a beloved component of Italian-American cuisine, symbolizing a timeless blend of simplicity and luxury.
What makes this low calorie chicken alfredo pasta healthy?
Our Skinny Chicken Alfredo offers more than just exquisite taste. By substituting heavy cream with a blend of 500ml of milk and 2 tbsp of cornflour, we significantly reduce the calorie count while maintaining the creamy texture. Instead of regular wheat pasta, I use the Explore Cuisine Mung Bean Fettuccine which adds a unique twist with added protein and fibre. The lean chicken breast provides a protein-packed punch and the cream and butter alfredo sauce has been swapped for a butterless roux infused with garlic and parmesan. This dish aligns with a health-conscious lifestyle without compromising on flavour.
Don’t forget the parsley!
Do you have a diet restriction?
This low calorie chicken alfredo pasta is:
Nut Free
Low Fat
Gluten Free (when made with legume based pastas)
Ultra Processed Food Free
Ultra processed food free recipes are recipes that use ingredients where no additives have been used. This will include ingredients that can be made at home to be UPF free such as stock cubes, sauces and seasonings.
Step 1:
Heat up a skillet or frying pan. You could also use a wok, I do love a wok! Sauté 600g of thinly sliced chicken breast until golden brown on both sides. This step not only cooks the chicken but also imparts a delightful golden hue, enhancing the visual appeal of the dish. Ensure each piece is evenly cooked for optimal flavour. To the same pan, add minced garlic (4 cloves) and sauté briefly until fragrant. This initial garlic infusion sets the foundation for a robust flavour profile, if you are a big fan of garlic, feel free to add as much as you like.
Step 2:
Boil 300g of your favourite pasta following package instructions until al dente. Keep an eye on the cooking time, as alternative pastas may have different requirements. Once cooked, drain and set aside. I love to use the explore cuisine pastas made from various beans and legumes. The green lentil penne is by far my favourite but for this recipe I used edamame and mung bean fettucine. This brand of pasta is gluten free and a great source of plant based protein.
Step 3:
Whilst your pasta is cooking, in a small saucepan, whisk together 500ml of milk and 2 tbsp of cornflour until well combined. Heat on a low heat, stirring continuously. The cornflour acts as a natural thickener, creating a velvety sauce without the need for heavy cream. Gradually sprinkle in 100g of grated Parmesan cheese, stirring constantly. This gradual addition ensures a smooth incorporation of the cheese, contributing to the creamy consistency of the Alfredo sauce. Season the sauce with 1/4 tsp of salt, 1/4 tsp of pepper, and 1 tsp of dried parsley for a burst of freshness. You may noticed the photos in this recipe don’t contain any parsley, that’s my mistake, even the most experienced chefs forget ingredients sometimes!
Don’t forget the parsley!
Step 4:
Return the sautéed chicken to the heat along with the thickened alfredo sauce and the pasta, ensuring every piece is coated in the luscious Alfredo sauce. Allow the flavours to meld over low heat for a few minutes before serving. This step not only enhances the taste but also ensures each component is harmoniously integrated.
Low calorie chicken alfredo variations:
Explore the versatility of Skinny Chicken Alfredo by incorporating the following variations:
Add a handful of fresh spinach or kale for a nutrient boost.
Toss in cherry tomatoes for a burst of sweetness and color.
Experiment with different pasta varieties like whole grain spaghetti or spiralized zucchini for a low-carb option.
Mix in cooked broccoli florets for added texture and cruciferous goodness.
Try a blend of cheeses such as mozzarella or Asiago for a unique flavor profile.
Can I use a different type of pasta?
Absolutely! Feel free to experiment with other pasta varieties, but be mindful of adjusting cooking times according to the specific pasta used.
Is there a dairy-free option for this recipe?
You can swap the semi skimmed milk for a plant based alternative however there is no substitute for the parmesan cheese and the alfredo would be very bland without it.
Can I make this alfredo ahead of time?
Certainly! Prepare the sauce and chicken in advance, then reheat and combine with freshly cooked pasta when ready to serve. The flavours often meld even more when allowed to sit.
How can I add more flavour to the dish?
Enhance the flavour by incorporating fresh herbs like basil or thyme, and don’t hesitate to sprinkle extra Parmesan on top before serving.
Can I use precooked chicken?
Absolutely! If you have leftover cooked chicken, add it at the end when reintroducing the sauce for a quicker meal preparation.
How do I store leftovers?
Store any remaining pasta in a sealed container in the refrigerator for up to 3 days. Ensure it’s reheated thoroughly before enjoying.
Can I freeze and reheat the leftovers?
Yes, you can freeze the leftovers in airtight containers. To reheat, thaw overnight in the refrigerator and warm it on the stove or in the microwave, adding a splash of milk to maintain the creamy consistency.
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