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.
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.
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.
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).
I went to my low-fat chicken Alfredo and spiced it up with what I call Cajun spicing. This is moderately spicy (4/10). Cut back or eliminate the cayenne pepper if you want.
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.
Start with the spices. ¾ 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 ½ to ¾ inch cubes.
In a large fry pan, heat 1 tablespoon olive oil over medium-high heat until shimmering. Add chicken and sprinkle with 1 ½ 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 (½ pound) and cook according to directions.
Whisk ¼ 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 ½ 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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Editor's Note: Originally published July 22, 2011. Updated with expanded options, refreshed photos, and a table of contents to help navigation.