A lighter take on the classic creamy chicken Alfredo, using a low-fat sauce and lean chicken breast to keep calories down without sacrificing flavor.
12 ounces boneless skinless chicken breast, cut into bite-sized pieces
1 teaspoon olive oil
8 ounces whole wheat fettuccine pasta
2 cloves garlic, minced
1 cup low-fat milk (1% or skim)
1/2 cup low-sodium chicken broth
2 tablespoons all-purpose flour
1/4 cup grated Parmesan cheese
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon dried Italian seasoning
1/4 cup chopped fresh parsley
Bring a large pot of salted water to a boil. Cook the whole wheat fettuccine according to package instructions until al dente, about 10-12 minutes. Drain and set aside.
While the pasta cooks, heat the olive oil in a large non-stick skillet over medium-high heat.
Add the chicken pieces to the skillet and cook for 5-7 minutes, stirring occasionally, until the chicken is cooked through and lightly browned. Remove the chicken from the skillet and set aside.
In the same skillet, reduce heat to medium and add the minced garlic. Sauté for 1 minute until fragrant, stirring frequently to avoid burning.
Sprinkle the flour over the garlic and stir constantly for 1-2 minutes to form a roux.
Gradually whisk in the low-fat milk and chicken broth, continuing to whisk until the sauce is smooth and begins to thicken, about 3-5 minutes.
Stir in the grated Parmesan cheese, salt, black pepper, and dried Italian seasoning. Cook for another 2 minutes until the cheese has melted and the sauce is creamy.
Return the cooked chicken to the skillet and stir to coat with the sauce. Cook for 2 more minutes to heat through.
Add the drained fettuccine to the skillet and toss gently to combine with the chicken Alfredo sauce.
Remove from heat and sprinkle with chopped fresh parsley before serving.