Menu Search
Cook to Love, Love to Cook

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. 01/16/2013 at 6:39 am

    LOVE the idea of using greek yogurt in this dish… adding protein and minimizing fat! It would even be good with whole wheat pasta (or smart taste pasta) for extra fiber. Great recipe :)

  2. 01/16/2013 at 7:44 am

    Chicken Alfredo is my absolute favorite too..I love that you lightened it up..I definitely have some baby weight to drop before my wedding! Thanks girl!

  3. 01/16/2013 at 7:49 am

    You go girl! I’m sure you will be kickin’ butt in no time. Keep it up!
    I’m a huge fan of Greek yogurt in creamy pasta sauce. Yes to the richness, no thank you to the waistline havoc. A juice fast can never tempt me with this in my recipe box :-)

  4. 01/16/2013 at 8:07 am

    hopefully you won’t have anyone breathing down your neck about the nutritional stats for this one Julie. In fact, I’m going to go to my calorie counter and waste 30 minutes of my time plugging each ingredient in. hehe! But seriously. love this. love love love this. I need my skinny jeans to fit a little more comfortably and this is exactly how I want to go about doing that. ;) Greek yogurt – brilliant.

  5. 01/16/2013 at 8:12 am

    Yep, this is going on next week’s dinner menu for sure! Love the use of yogurt :)

  6. 01/16/2013 at 8:28 am

    That looks good and it is so quick and easy!

  7. 01/16/2013 at 8:49 am

    This is one of the handful of items I get when we go out to eat too (okay not the skinny version because they don’t offer that). I’m such a kid.

  8. 01/16/2013 at 8:50 am

    Loving this Julie! Colorful and delicious!

  9. 01/16/2013 at 9:14 am

    Any creamy pasta was always my favorite as a child too. Now, my husband doesn’t like anything creamy, be it pasta or soup. So all my favorites I am not getting very often anymore. But when I do it’s all the more special. A lightened up version sounds awesome :)

  10. 01/16/2013 at 9:14 am

    Girl, you SO don’t need to lose weight!! This looks so fab…Alfredo is my favorite!!

  11. 01/16/2013 at 9:19 am

    I’ve never seen alfredo on the menus of restaurants here so I’m intrigued to try this just so I can find out what all the fuss is about!

  12. 01/16/2013 at 9:20 am

    You had me at skinny alfredo.

  13. 01/16/2013 at 9:43 am

    But doesn’t the burn in your arm feel good? Wait that might just be me. :) This looks fab, Julie!

  14. 01/16/2013 at 9:53 am

    I used to eat fettuccine Alfredo ALL the time before I cared about calories lol I miss it! This sounds great..Greek yogurt is the best healthy sustitute!

  15. 01/16/2013 at 10:05 am

    Lovely lovely lovely! You are a genius!

  16. 01/16/2013 at 10:25 am

    Love this! So simple, so skinny, so dee-lish. I really like broccoli with pasta, so this is mos def going on my must try list. Thanks, Julie!

  17. 01/16/2013 at 10:26 am

    This looks so delicious, and what a perfect week night meal Julie. My kids and husband would be thrilled to find this on the table!

  18. 01/16/2013 at 10:40 am

    You know anything skinny is okay in my book :)

  19. 01/16/2013 at 10:56 am

    Absolutely perfect pasta dish!!

  20. 01/16/2013 at 10:59 am

    A healthier version of alfredo?! count me in. and all my college friends. :D

  21. 01/16/2013 at 11:10 am

    I looove alfredo, so a healthier version will make it that much better!

  22. 01/16/2013 at 11:15 am

    My husband would love this healthier version (he is an alfredo freak)!

  23. 01/16/2013 at 11:35 am

    Pass me a big ol’ fork because I’m ready to dive in! Looks delish, Julie!

  24. NK
    01/16/2013 at 11:49 am

    When do you add in the pasta water?

    • 01/16/2013 at 12:46 pm

      Thanks for the catch! I’ve added it to the end of step 4. It’s optional if you like your pasta sauce thicker/creamier :)

  25. 01/16/2013 at 11:57 am

    I’m convinced Greek yogurt is magic… is there anything it can’t lighten up?! Love!

  26. 01/16/2013 at 12:17 pm

    I know that post-workout fatigue well. Yesterday I was struggling to reach back for my seatbelt because of my sore arms! I love that you lightened up alfredo. This looks wonderful!

  27. 01/16/2013 at 12:41 pm

    OMG I was a alfredo girl too!!!! We are totally meant to be :)

    Can’t wait to try this “skinny” version!!

  28. Sarrina molinari
    01/16/2013 at 12:59 pm

    I love the use of yogurt in recipes, will try this tonite. you have the best pictures of food LOVE THEM LOOKS YUMMY!!

  29. 01/16/2013 at 1:04 pm

    YUM!! One of my favorite dishes but it’s always such a fattening dish. Love your take on a lower calorie version!
    xo,
    nancy

  30. Cheri
    01/16/2013 at 1:11 pm

    I made this today and it was great!! I didn’t have Greek plain yogurt just plain and it still turned out awesome!! I also cut everything in half so we wouldn’t eat too much. If I figured out calories the right, one serving would be about 361

  31. 01/16/2013 at 2:23 pm

    Isn’t it great when you find a guilt-free version of a favorite?! This looks amazing, it’s been way too long since I’ve had this dish, at home or out somewhere!

  32. 01/16/2013 at 2:43 pm

    Ow yeah, I love anything white sauce and say yes to this recipe. It definitely makes me less guilty and you can do it, girl!

  33. 01/16/2013 at 4:27 pm

    I love everything about this. Alfredo has always been a favorite of mine!

  34. Katey
    01/16/2013 at 5:30 pm

    Just Stumbled your blog, LOVE this. Alfredo is one my absolute favorite dishes. Can’t wait to try this!

    Katey

  35. 01/16/2013 at 6:06 pm

    I love Greek Yogurt! This is the perfect “Skinny” pasta.

  36. 01/16/2013 at 10:52 pm

    Greek yogurt is so amazing the way that it can transform recipes! This looks fantastic and I cannot wait to make it for my husband!

  37. 01/16/2013 at 11:29 pm

    Chicken Alfredo was my all time favorite pasta dish as a kid, too! I haven’t had it in ages because of all the ridiculous guilt – but no more! I’m SOOOOO going full face wide open on this one this weekend. Oh yeah, done and done!

  38. 01/17/2013 at 5:09 am

    Good luck with your personal trainer! sounds like you’ve got the perfect inspiration to shift those last pounds. This dish looks incredible!

  39. 01/17/2013 at 7:10 am

    I was totally a fettuccine alfredo girl growing up also and it still takes all my willpower not to order it off every Italian menu I come into contact with! Definitely need to try this lighter version at home!

  40. 01/17/2013 at 9:48 am

    I bet this is amazing, yogurt always adds such a nice tang.

  41. 01/17/2013 at 12:56 pm

    I want to try this! I love alfredo too, but I don’t think I’ve had it in years (pretty much since I found out what all goes into it!). I’m crazy about Greek yogurt, so this sounds perfect.

  42. 01/17/2013 at 3:09 pm

    I totally need a skinny version of pretty much everything right now :) This looks great!

  43. 01/17/2013 at 4:55 pm

    Hey Julie! This looks great! Love the lightened up version. :)

    If you need to lose those last 5 pounds try a book called “Sass Yourself Slim” by Cynthia Sass. She’s got a 5 day fast forward “detox” that’s super healthy and you don’t starve. It’ll take the pounds off for sure! I talk about it a little on the about page on my site. Go check it out… http://simplyfreshcooking.com/about-2-2/

    Let me know if you try it!! It’s pretty much guaranteed. I lost 20 pounds in 2 months!!. I’m about to give it another go once I’m recovered from surgery. Cynthia is also the sweetest dietician ever btw!! ;)

    • 01/17/2013 at 5:21 pm

      You seriously rock. I’m about to order that book! Thank you, thank you!! :)

  44. 01/17/2013 at 9:54 pm

    Chicken alfredo has always been my go-to dish at Italian restaurants…I so need a lighter version to make at home :)

  45. 01/17/2013 at 10:16 pm

    Greek yogurt? Brilliant! This looks fantastic!

  46. Marie
    01/18/2013 at 9:12 pm

    I made this tonight for dinner and my 4 year old LOVES it. Even the broccoli (and peas, yes I added peas). She gobbled every last bite with ZERO complaints (win!).

    I, on the other hand found it a little blahh. I ended up adding 4 garlic cloves and a boat load of pepper and seasonings to give it more flavor. It is DEFINITELY a great base to start from and tweak to your individual taste buds. I’m the type that likes an over-load of flavors. So if you aren’t big on packing a punch, follow directions!

    This will definitely be filed under my list of favorite quick/easy recipes!

  47. 01/25/2013 at 1:57 am

    UMMM… YUM. Need this pronto.

  48. marisela
    01/31/2013 at 8:15 pm

    Had this for dinner today. LOVED it!!!

  49. Olivia
    02/14/2013 at 12:33 am

    I also found this to be bland. I doubled the garlic and added some dried basil and red pepper flakes. It was okay, but not good enough to make again in my book.

  50. Beth Kealy
    03/11/2013 at 10:27 pm

    I made this tonight for my husband. We loved it! Thank you!

  51. 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.

  52. 03/18/2013 at 4:03 pm

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

  53. 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

  54. 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

  55. 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

  56. 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!! :)

  57. 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.

  58. 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 :)

LEAVE A COMMENT

Thank you for taking the time to leave a comment! I truly appreciate the feedback. Please be patient when asking questions to a recipe. It may take up to 48 hours for me to respond. In the meantime, you may want to read previous comments to see if your question has already been answered. Please take a moment to read my comment policy as a gentle reminder of feedback etiquette. Have a great day!

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

DISCLAIMER

Table for Two is a licensed LLC. All business and copyright laws are applicable on this blog and its contents. Please refer to my site policies before using this site. Citing me, when appropriate, is appreciated. The photography is original, as well as the contents of this blog unless otherwise noted. Please do not use my photographs for any distribution or personal use. If you have any questions, please use the contact form above to get in touch with me. All opinions on Table for Two are 100% my own. You do not have to agree with my opinions, but ask you to please respect them.

Scroll To Top