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.
Scroll down to under "My Rating" if you want to skip my rambling.
All recipes have a story. 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
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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.
Substitute Image
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
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
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.
Dr Dan
And that KC connection also. I did several years of training in KC. We ate at Gates weekly. Did Arther Bryant's when I could take the fat. Shopped at the meat market at the old farmers market. I never knew that raw meat could be so "hot". $2 a pound for filet... Maybe we were separated at at birth.
Back to topic. I put a little cayenne in almost everything I'm doing for taste anymore. My wife is addicted to garlic and is liking a little spice now.
Also, you must get one of these Tupperware mixers. They make grave and thickening a snap.
Inspired by eRecipeCards
Doc we are connected... It's taken ten years but now my wife actually asks for jalepeno poppers and my blackened fish is her favorite. That is an interesting method for the alfredo that I need to try. i save alfredo for when I am cooking for people who prefer low spiced.
Rather have yours
Dr Dan
The camara is now fine... The wonders of internet heip sites. I ripped the thing apart and it is better than when I got it. An old Sony f717 that is great for closeups. Enough camara talk. This dish tasted even better than it looked. This will be way up on my repeat list come cold weather.
Chris
That sounds really good Dan and we love a good alfredo sauce. Hope the camera failure was only temporary.