Moderately spicy, creamy, and rich, this Chicken Alfredo is my low-fat take on this classic Italian dish. Just follow these step by step photo instructions.
Editor’s Note: Originally published July 22, 2011. Updated with clarified updated instructions and updated photos.
All recipes have a story. Jump down to under “My Rating” if you want to skip my rambling.
This story starts at Red Lobster. We were out and about and needed dinner. We were close to a lot of restaurants, but my wife loves seafood, but I’m from Iowa and as a rule, if it doesn’t moo, oink or cluck you don’t eat or cook it.
But I suggested Red Lobster since she is a good wife and should have seafood occasionally and I can eat seafood or find something else (thinking cheesecake maybe).
She had a seafood combo, and I skipped the cheesecake and went with the Cajun Chicken Alfredo. Frankly, I had a very good meal with great taste, and hers had no taste. I mean, really tasteless. I tried it. Maybe I have spoiled her (and me) with my cooking???
I wanted to make it up to her so the next day though I would give her some great spicy taste. It worked, she cleaned her plate. Good Girl.
My Rating:
Almost a 5. Not quite the creaminess of the full-fat version but you will live longer, and unless you do a side by side tasting, you probably won’t notice.
Pro Tips: Recipe Notes for Lower Fat Spicy Chicken Alfredo
The Fat
Most similar recipes will run well above 60 grams of fat per serving. This is less than 15 grams for a serving.
I have a hard time dealing with recipes that start with a large amount of butter or heavy cream. I call it a Paula Deen aversion (but I do love watching her cook).
The Spicing
I went to my low-fat chicken Alfredo and spiced it up with what I call Cajun spicing. This is a moderately spicy (4/10). Cut back or eliminate the cayenne pepper if you want.
The Cheese
I love to use freshly grated very good parmesan cheese. So much taste in there. If you’re not a major parmesan person, cut the parmesan in half.
Other Italian Casseroles You May Like
Spaghetti Pie
Baked Chicken Spaghetti
Baked Ziti with Italian Sausage
Chicken Baked Ziti
30 Minute Spicy Sausage Pasta
Start with the spices. 3/4 teaspoon each of black pepper, cayenne, onion powder, garlic powder, and paprika mix well. You may decrease the cayenne if you want.
Trim two medium size (or one giant) skinless boneless chicken breast. Cut into 1/2 to 3/4 inch cubes.
In a large fry pan, heat 1 tablespoon olive oil over medium-high heat until shimmering. Add chicken and sprinkle with 1 1/2 teaspoon of the spice mixture. Cook until browning and cooked throw. About 10 minutes. Then remove from heat and set aside in the same pan. It has some spices stuck to the bottom that we will use later.
Start pasta now (1/2 pound) and cook according to directions.
Whisk 1/4 cup AP flour to 1 cup of cold milk. You may whisk or use Tupperware gravy shaker.
Add 1 tablespoon butter to a saucepan over medium heat when bubbling, add two cloves of garlic. Cook for about one minute.
Now slowly add the milk/flour mixture while continuously whisking. Add one more cup of milk along with 1/2 to 1 cup of grated parmesan cheese. Add the remaining seasoning and 1 teaspoon salt. Increase heat to medium-high while still whisking. Bring to a medium boil. In about 6-7 minutes, the mixture will thicken.
After thickened, remove from heat and add to the pan with the chicken. Mix well getting all the spices off the bottom of the pan. Serve over the pasta.
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Lower Fat Spicy Chicken Alfredo
Moderately spicy, creamy, and rich, this Chicken Alfredo is my low-fat take on this classic Italian dish. Just follow these step by step photo instructions.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Servings/Adjust Amount: 6
6
Ingredients
- 2 skinless boneless chicken breasts – medium
- 3/4 teaspoon black pepper
- 3/4 teaspoon cayenne – adjust to taste
- 3/4 teaspoon onion powder
- 3/4 teaspoon garlic powder
- 3/4 teaspoon paprika
- 1 tablespoon olive oil
- 1/2 pound linguine
- 1 tablespoon butter
- 2 cloves garlic – minced
- 1/4 cup AP flour
- 2 cups nonfat milk
- 1/2 to 1 cup Parmesan cheese – grated
- 1 teaspoon salt – may decrease if you want
Instructions
-
Start with the spices. 3/4 teaspoon each of black pepper, cayenne, onion powder, garlic powder, and paprika mix well. You may decrease the cayenne if you want.
-
Trim two medium size (or one giant) skinless boneless chicken breast. Cut into 1/2 to 3/4 inch cubes.
-
In a large fry pan, heat 1 tablespoon olive oil over medium-high heat until shimmering. Add chicken and sprinkle with 1 1/2 teaspoon of the spice mixture. Cook until browning and cooked throw. About 10 minutes. Then remove from heat and set aside in the same pan. It has some spices stuck to the bottom that we will use later.
-
Start pasta now (1/2 pound) and cook according to directions.
-
Whisk 1/4 cup AP flour to 1 cup of cold milk. You may whisk or use Tupperware gravy shaker.
-
Add 1 tablespoon butter to a saucepan over medium heat when bubbling, add two cloves of garlic. Cook for about one minute.
-
Now slowly add the milk/flour mixture while continuously whisking. Add one more cup of milk along with 1/2 to 1 cup of grated parmesan cheese. Add the remaining seasoning and 1 teaspoon salt. Increase heat to medium-high while still whisking. Bring to a medium boil. In about 6-7 minutes, the mixture will thicken.
-
After thickened, remove from heat and add to the pan with the chicken. Mix well getting all the spices off the bottom of the pan. Serve over the pasta.
Recipe Notes
Pro Tips:
- You need about 1 pound of chicken. I used breasts, but thighs would be fine.
- Adjust the cayenne pepper to your taste. With 3/4 teaspoon, the heat level is about 4/10.
- You can decrease the salt some if you want.
- Freshly grated good Parmesan cheese is a must for great taste.
- Good refrigerated for 3-4 days and frozen for 3-4 months.
Nutrition Facts
Lower Fat Spicy Chicken Alfredo
Amount Per Serving
Calories 361 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 6g 30%
Cholesterol 48mg 16%
Sodium 906mg 38%
Potassium 374mg 11%
Total Carbohydrates 36g 12%
Dietary Fiber 1g 4%
Sugars 6g
Protein 25g 50%
Vitamin A 13.2%
Vitamin C 1.2%
Calcium 41%
Iron 5.5%
* Percent Daily Values are based on a 2000 calorie diet.
Have a question or something not clear? Ask in the comments.
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Nutrition is for one serving. Number of servings is stated above and is my estimate of normal serving size for this recipe.
All nutritional information are estimates and may vary from your actual results. This is home cooking, and there are many variables. To taste ingredients such as salt will be my estimate of the average used.
If you like this recipe or find it useful, the pleasure of a nice 4 or 5 rating would be greatly appreciated.
Originally Published July 22, 2011
This is Jake, our old Golden in his Dogoggles. He loved to cruise and had lots of pictures taken. Taken the day this recipe was originally published.