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Skinny Chicken & Broccoli Alfredo

Skinny chicken broccoli Alfredo so good you will never miss the extra calories

Skinny Chicken & Broccoli Alfredo from tablefortwoblog.com

Skinny Chicken & Broccoli Alfredo from tablefortwoblog.com

Skinny Chicken & Broccoli Alfredo from tablefortwoblog.com

Chicken Alfredo is my favorite Italian dish. When I was younger, every Italian restaurant we went to, I’d order chicken fettuccine Alfredo, and believe me, I knew how bad it was but the worst things in life are always the best things in life – or at least in the moment it is, but then the after effects aren’t so fun. Which is why I’m probably paying for it now with all my years of eating fettuccine alfredo. Dropping the last 5 stubborn pounds before my wedding is gonna prove to be hard! I have definitely peaked as far as weight loss goes so I might need to juice ;) I actually met with a personal trainer at work a couple days ago and she gave me some workouts to do for my arms and shoulders to tone them up and I went to the gym last night to do them and omg. My arms are like jello. I’m DEFINITELY feeling it this morning. Don’t ask me to help you lift ANYTHING. I’ll be really worthless!!

Thankfully there’s always ways to have your favorite dishes lightened up! I was so thrilled to see a lightened up version of my favorite Italian dish. You can’t even tell – it’s perfect and tastes as if it’s the real thing! Jason adored this and he sure doesn’t even need to watch his weight! I could eat this every week. It’s so good, filling, and you can indulge all you want without the guilt afterwards :)


Skinny Chicken & Broccoli Alfredo
Author: 
Recipe type: Main Entree, Pasta
Prep time: 
Cook time: 
Total time: 
Serves: 4-6
 
Ingredients:
  • 3 cooked boneless, skinless chicken breasts, cubed into 2" squares (you may prepare this however you want, I just boiled mine in water for 7-8 minutes, drained, and set them aside. You can grill them to give it more flavor, if you wish)
  • 2 cups frozen broccoli, thawed
  • 1 pound rotini pasta
  • 2 tbsp. olive oil
  • 2 garlic cloves, minced
  • 4 tbsp. all-purpose flour
  • 2 cups low-sodium chicken broth
  • ½ cup milk (any kind)
  • ½ cup plain Greek yogurt
  • Salt & pepper, to taste
  • Fresh grated Parmesan to garnish
Instructions:
  1. Cook pasta according to instructions on box. Reserve ½ cup of pasta water, then drain and set pasta aside.
  2. In a large skillet, heat up olive oil on medium high heat then add garlic. Cook until fragrant, about 1 minute, then whisk in the flour, cooking for an additional minute before adding in the chicken broth.
  3. Slowly whisk in chicken broth and milk. Then whisk in the Greek yogurt, salt, and pepper. Turn down the heat to low and let the mixture simmer until thickened, about 5 minutes.
  4. Turn off the heat, stir in broccoli and cooked chicken then add pasta to the skillet. Toss to coat entirely. If mixture is too thick, you can add some of the reserved pasta water. If it's fine, you don't have to.
  5. Serve hot with grated Parmesan on top.
Notes:

 

66 COMMENTS

  1. Kathy Distefano
    03/14/2013 at 8:19 pm

    Although this is a very good dish, after calculating the calories, fat, carbs, and fiber, it is by no means ‘skinny’.

    4 Servings

    Amount Per Serving

    Calories 639.4

    Total Fat 21.8 g

    Saturated Fat 7.5 g

    Polyunsaturated Fat 1.9 g

    Monounsaturated Fat 8.5 g

    Cholesterol 133.2 mg

    Sodium 859.6 mg

    Potassium 635.1 mg

    Total Carbohydrate 43.5 g

    Dietary Fiber 4.7 g

    Sugars 4.7 g

    Protein 65.2 g

    • 03/14/2013 at 8:28 pm

      Thanks for the info! I only called it “skinny” because it’s considered a lightened version of the real chicken & broccoli Alfredo that usually runs over 1200 calories & way more in all the other calculations because it is typically made with heavy cream.

  2. 03/18/2013 at 4:03 pm

    Wow this sounds delicious and healthy! I am looking forward to trying it out!

  3. 04/03/2013 at 11:45 pm

    We made this dish with gluten free pasta and gluten free flour, added extra garlic……very good! will make again and add more broccoli…thank you

  4. Karin
    05/19/2013 at 12:31 am

    I have been looking for some healthier choices for meals and found this one last night. I bought the ingredients this morning and had it for dinner tonight. Absolutely LOVED IT and the boyfriend went back for seconds!!! Thank you so much! Great recipe

  5. Gloria
    01/08/2014 at 7:32 pm

    Girl you have inspired me!!! I will use whole wheat pasta, rice milk and whole wheat pastry flour. I also will use no salt. My husband and I are on a heart healthy, trans fat free and low sodium diet. Oh yeah I will also use a low fat greek yogurt. Thank you so very much. Gloria

  6. 01/30/2014 at 8:19 pm

    Thank you. I was late coming home from work, threw this together, used beef bouillon because I was out of chicken and my pasta HATING husband had 3 helpings. I cannot wait for my granddaughter to get home. I will use more broccoli next time and increase the fluids slightly.. Thank you again. And by the way, I thought it was great also!

    • 02/01/2014 at 1:48 pm

      So glad you enjoyed this, Kathy! I’m really happy that your husband had 3 helpings despite hating pasta!! :)

  7. Melissa
    02/28/2014 at 11:00 pm

    No one else seemed to have this problem, but I could not get my sauce to thicken! It smelled divine and I followed the instructions – I thought! Any suggestions?!

    • 03/01/2014 at 8:56 am

      The only thing I can think of is you added too much liquid or you didn’t use Greek yogurt? If it doesn’t thicken, you can always whisk in flour into the liquid and it should thicken.

  8. 09/02/2014 at 3:19 am

    I’m so glad I found this recipe. I’m always on the lookout for healthier versions of those absolutely gorgeous comfort dishes we all love so I can enjoy them minus the guilt and this one looks perfect =)

    • Julie
      09/02/2014 at 9:21 am

      Hope you enjoy this, Laura :)

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