Healthy Chicken Broccoli Fettuccine Alfredo

Healthy Chicken Broccoli Fettuccine Alfredo - Chicken, broccoli, and fettuccine with a deliciously creamy and light alfredo sauce recipe (377 calories)! Everyone loves this classic comfort food makeover!

Chicken, broccoli, and fettuccine with a deliciously creamy and light alfredo sauce recipe (377 calories)! Everyone loves this classic comfort food makeover!

Did we all go through a phase with chicken, broccoli, ziti? Like, did you or did you not order chicken, broccoli, ziti in alfredo sauce at every restaurant for at least 5 good years there? I swear I was really on a bender from ‘95 to 2000, and then I don’t know what happened…buffalo chicken?

Healthy Chicken Broccoli Fettuccine Alfredo - Chicken, broccoli, and fettuccine with a deliciously creamy and light alfredo sauce recipe (377 calories)! Everyone loves this classic comfort food makeover!

Whenever I see it on menus, I remember it like it was a decade. The stirrup era, the braces era, the Leonardo DiCaprio era that never ended. Sometimes I even think to order it, and I wonder if I’d be warping nostalgia somehow, or if I’d be upset when it didn’t come with that long, seasoned breadstick. But mostly, I just end up browsing the dessert menu and then ordering something lighter.

The loveliness of alfredo sauce is in butter and heavy cream and Parmesan. But if we want to cut down on the butter, we need to find a way to either lose the heavy cream (not happening) or cut out the roux (the butter and flour mixture that later thickens the cream into a silky sauce). Cooks Illustrated solved this problem with their lighter alfredo (of course they did). They nixed the roux by simply bringing cream and cornstarch to a simmer until thickened and then stirring in a solid amount of Parmesan cheese. It’s brilliant. Leaving out the butter and flour cuts down on calories significantly. We can choose to add some of those back in the form of high quality cheese, which is really where you’ll taste the calories, anyway–and that’s something I’m always mindful of: spending calories where I’ll taste them…where they’ll appear to matter.  

Healthy Chicken Broccoli Fettuccine Alfredo - Chicken, broccoli, and fettuccine with a deliciously creamy and light alfredo sauce recipe (377 calories)! Everyone loves this classic comfort food makeover!

Another quick way to lighten the sauce itself is by swapping half and half for the heavy cream. It still tastes rich by most standards, but with about half the calories.

 

For the overall meal, adding more broccoli to bulk up the volume of food you’re eating is always a key to making a richer meal more satisfying. And the last secret? Shirataki fettuccine noodles. I can’t praise these enough–especially here, where the sauce is rich and the additions aren’t necessarily calorie-free. If we’d used traditional fettuccine, we’d be tacking on an extra 200 calories per cup to each serving, but with the Shirataki fettuccine? 20 calories. It’s unbeatable.

tofu shirataki noodles
Now that chicken broccoli alfredo has made a comeback, I’m kinda thinking it’s never leaving…And it just may be even better than the ones we remember having years ago. You know what–I’m sorry. I shouldn’t have said that. Because again I’m messing with the memory of yesteryear. It doesn’t come with a breadstick. But it’s damn delicious, and a lot better for us.

Enjoy!

 

Healthy Chicken Broccoli Fettuccine Alfredo

Makes: 4 Servings

Calories per serving: 377

Fat per serving: 17g

Healthy Chicken Broccoli Fettuccine Alfredo

Chicken, broccoli, and fettuccine with a deliciously creamy and light alfredo sauce recipe! Everyone loves this classic comfort food makeover!

Ingredients

    For the Alfredo Sauce:
  • ¾ cup half and half
  • 1 tablespoon cornstarch
  • ½ teaspoon salt
  • ⅔ cup grated Parmesan cheese
  • Remaining Ingredients:
  • 1 ½ pounds broccoli, cut into florets
  • 2 teaspoons olive oil
  • 1 ¼ pounds boneless skinless chicken breast, cut into ¾-inch pieces
  • 1 teaspoon garlic powder
  • ½ teaspoon salt
  • ½ teaspoon freshly ground black pepper
  • 3 8-ounce packages House Foods Shirataki Fettuccine Noodles, rinsed and drained well

Instructions

  1. Press the drained Shirataki fettuccine noodles with paper towels to dry them well. This will ensure the sauce adheres to them even better. Take a sharp knife or kitchen scissors and cut the strands in half (they are very long) if you’d like (optional). Set aside.
  2. Bring a large pot of water to a boil. Add the broccoli florets and let them cook until they turn a vibrant, darker green and are just softened, 2 to 3 minutes. Remove from the water with a slotted spoon. Set aside.
  3. In a small saucepan, whisk the half and half, salt, and cornstarch. Bring to a simmer over medium heat, whisking constantly, until thickened, 4 to 6 minutes. Stir in ½ cup of the Parmesan cheese until smooth. Remove from heat.
  4. Season the chicken breast pieces all over with the garlic powder, salt, and pepper. In a large nonstick skillet, heat 1 teaspoon of the olive oil over medium-high heat. Add half of the chicken and cook until browned on all sides, 6 to 8 minutes. Transfer to a plate. Add the remaining 1 teaspoon of olive oil and the remaining half of the chicken and repeat the cooking process.
  5. In a large serving bowl, toss the chicken with the broccoli and the fettuccine noodles. Give the alfredo sauce a final whisking and pour it over the top, tossing to combine with the noodles, broccoli, and chicken. Divide the mixture among 4 bowls and top each with 1 tablespoon Parmesan cheese.

Nutrition Information & Notes:

Nutrition Information: Calories 377, Fat 17g, Carb 18g, Fiber 8g, Sugars 2g, Protein 39g

http://www.andiemitchell.com/healthy-chicken-broccoli-fettuccine-alfredo/

Share:

Subscribe!

38 thoughts on “Healthy Chicken Broccoli Fettuccine Alfredo

  1. Jessica @ Citrus Blossom Bliss

    I love the idea of making calories count. If I’m not going to enjoy what I’m eating, I don’t want to “spend” a bunch of calories I could have used on something more delicious…like brownies. I have just one question, how is the texture of the Shirataki fettuccine? It’s great that this dish is lightened up all around, and not just in the sauce department!

    Reply
    1. Andie Mitchell Post author

      Thanks Jessica! The Shirataki fettuccine noodles are good–they’re a little slippery and not as dense or chewy as real-deal pasta, but when they’re all sauced up and combined with the broccoli and chicken, I don’t really sense the difference in a majorly pronounced way, you know?

      Reply
      1. Cindy

        Do you have a specific place in NYC (hoping it’s in BK or Manhattan) that you buy them?

        I went to the Chinese supermarket and didn’t find them. But, if you happen to go to a Chinese supermarket at any point, you should try egg tofu. It’s soybean and egg mixed together. It looks like a tube. You can slice it like cheese and lightly pan fry to make the outside crispy with the inside soft like pudding.

        Reply
  2. dee

    Do these Shirataki noodles not have that fishy flavor/smell/texture? I keep trying to make Shirataki noodles palatable but have failed each attempt.

    Reply
    1. Andie Mitchell Post author

      Hmm…I haven’t ever noticed that fishy flavor or smell so I can’t say they have it, but if you’ve experienced it, they might. I will say, though, a good sauce and a lot of mix-ins should help!

      Reply
  3. Cristina @ I Say Nomato

    Wait – one way to make this healthier is to replace the cream with MORE CHEESE??? I’m 100% okay with that. How much cheese do you think I can add before it’s not healthy anymore? Or am I playing a dangerous game?

    Reply
  4. Silvana Joanne @Amore, Pasta and Pizza

    Hi Andie, I read your blog but this is my first comment. You are a true inspiration for young women and I admire you for your dedication and tenacity in achieving your weight loss goal. It is something I have always struggled with and you do a wonderful job of encouraging others to succeed as you have. Best wishes from across the big blue ocean. Silvana

    Reply
  5. Erinn

    Ok, I’ve never tried shirataki noodles before, but I just might give them a try for some fettuccine! Looks delicious. Also, I’ve been a long-time reader and am excited to see more regular posts from you! Can’t wait for the cookbook.

    Reply
  6. Miranda

    How well do the noodles hold up for leftovers? This looks like a phenomenal work lunch, but I’m concerned the noodles will turn to goo since I’ve never used them before.

    Reply
      1. Andie Mitchell Post author

        Note, though: whenever I reheat any type of pasta in the microwave (maybe you already do this): I add a splash of water to the bowl first, give it a quick stir (as best I can considering it has all hardened) and then I find that the moisture helps to recreate the sauce effect and soften the noodles.

        Reply
  7. Lynn M

    It took me forever (and ever) to try the Shirataki noodles. And then I was hooked! I’m always looking for new ways to make these low calorie wonders. Thanks so much for this new addition to my data base of low calorie yummies!

    Reply
  8. Deena

    I made your alfredo sauce and it was delicious! I served it over zucchini “noodles”. With the leftover sauce I made a low carb tortilla chicken Alfredo pizza, topped with a little homemade pesto. So Yummy! Thank you!!!

    Reply
    1. Andie Mitchell Post author

      Hi Anne! I’m not sure about the fat free half and half–you could probably use it, but it might not be as rich. However, you have to have the cornstarch, otherwise it won’t thicken. Hope you have all the ingredients!!
      xo Andie

      Reply
  9. Pingback: Eat better feel better

Leave a Reply

Your email address will not be published. Required fields are marked *