Spicy Parmesan Chicken Alfredo

Moderately spicy, creamy, rich Parmesan Chicken Alfredo. My healthy take on this classic Italian dish.

All recipes have a story, and this one starts at Red Lobster. We were out and about last week 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 good meal with great taste, and her’s 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.
I have a hard time dealing with recipes that start with a large amount of butter. I call it a Paula Deen aversion (I do love watching her cook). I went to my low-fat chicken Alfredo and spiced it up with what I call Cajun spicing.

Rating:

Almost a 5.

This is a moderately spicy (4/10) very parmesan tasting sauce. If you’re not a major parmesan person, cut the parmesan in half.

Notes: I generally have pictures all the way through. But I suffered camera failure in the middle of cooking at “a point of no return”. I have substituted some pictures from a previous post.

Start with the spices. 3/4 t each of black pepper, cayenne, onion powder, garlic powder, and paprika. Mix well.

Trim two medium size (or one giant) skinless boneless chicken breast. Cut into 3/4 inch cubes.

Heat 1 T olive oil over medium-high heat until shimmering. Add chicken and sprinkle with 1 1/2 tsp 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 heating your water for the pasta (linguine was my choice). You will start cooking that in a few minutes. Add 1/4 cup AP flour to 1 cup of cold milk in a Tupperware gravy shaker. You could whisk together if you don’t have the shaker.

Start pasta now (1/2 pound) and cook according to directions. Add 1 T butter to a sauce pan over medium heat when bubbling, add two cloves of garlic. Cook for about one minute.

Substitute picture #2

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 2 t of seasoning and 1 t 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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5 from 2 votes

Spicy Parmesan Chicken Alfredo

Moderately spicy, creamy, rich Parmesan Chicken Alfredo. My healthy take on this classic Italian dish.

Prep Time10 mins

Cook Time20 mins

Total Time30 mins

Author: Dan Mikesell AKA DrDan

Servings/Adjustment: 4

Ingredients

• 2 skinless boneless chicken breasts - medium
• 3/4 teaspoon black pepper
• 3/4 teaspoon cayenne
• 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

Instructions

• Start with the spices. 3/4 t each of black pepper, cayenne, onion powder, garlic powder, and paprika. Mix well.
• Trim two medium size (or one giant) skinless boneless chicken breast. Cut into 3/4 inch cubes
• Heat 1 T olive oil over medium-high heat until shimmering. Add chicken and sprinkle with 1 1/2 tsp 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 heating your water for the pasta (linguine was my choice). You will start cooking that in a few minutes.
• Add 1/4 cup AP flour to 1 cup of cold milk in a Tupperware gravy shaker. You could whisk together if you don't have the shaker.
• Start pasta (1/2 lb) now and cook according to directions. Add 1 T butter to a sauce pan 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 2 t of seasoning and 1 t 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.

Nutrition Facts

Spicy Parmesan Chicken Alfredo

Amount Per Serving

Calories 484 Calories from Fat 117

% Daily Value*

Total Fat 13g 20%

Saturated Fat 5g 25%

Polyunsaturated Fat 1g

Monounsaturated Fat 5g

Cholesterol 92mg 31%

Sodium 816mg 34%

Potassium 243mg 7%

Total Carbohydrates 54g 18%

Dietary Fiber 2g 8%

Sugars 8g

Protein 41g 82%

Vitamin A 14%

Vitamin C 3%

Calcium 30%

Iron 13%

* Percent Daily Values are based on a 2000 calorie diet.

 

Have a question or something not clear? Ask in the comments.

 

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.