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Chicken Alfredo Pasta (Calorie-Arm)

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3.9 from 55 reviews

This Chicken Alfredo Pasta is a flavorful, lighter version of the classic Italian dish. Featuring blackened chicken tenders seasoned with a vibrant blend of spices, served over perfectly cooked fettuccine pasta in a creamy homemade Alfredo sauce made with low-fat milk and parmesan cheese. It’s an easy, comforting meal that balances richness with a calorie-conscious approach.

Ingredients

Blackened Chicken Tenders

  • 1 lb. chicken tenderloins
  • 1/2 Tbsp olive oil
  • 2 tsp paprika
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 1 tsp cumin
  • 1 tsp oregano
  • 1 tsp salt
  • 1 tsp black pepper
  • 1/4 tsp red pepper flakes (optional)

Fettuccini Alfredo

  • 2 Tbsp unsalted butter (28g)
  • 2 cloves garlic, minced
  • 2 Tbsp all-purpose flour
  • 1 cup chicken broth (240g)
  • 1 cup low-fat milk (240g) or milk of choice
  • 3/4 cup fresh parmesan cheese, grated or shaved (plus more for garnishing)
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 8 oz. fettuccine pasta, uncooked
  • Fresh parsley, chopped for serving

Instructions

  1. Prepare the Chicken: In a bowl, combine paprika, garlic powder, onion powder, cumin, oregano, salt, black pepper, and optional red pepper flakes. Coat the chicken tenderloins evenly with olive oil, then rub the spice mixture thoroughly over the chicken. Let it sit for 5 minutes to absorb the flavors.
  2. Cook the Chicken: Heat a skillet over medium-high heat. Once hot, add the seasoned chicken tenders and cook for about 3-4 minutes per side or until the internal temperature reaches 165°F (75°C) and the chicken is nicely blackened. Remove from skillet and set aside.
  3. Cook the Pasta: Bring a large pot of salted water to a boil. Add the fettuccine and cook according to package instructions until al dente, usually around 8-10 minutes. Drain and set aside, reserving some pasta water.
  4. Make the Alfredo Sauce: In the same skillet, melt butter over medium heat. Add minced garlic and sauté for about 1 minute until fragrant. Sprinkle in the flour and whisk constantly for 1-2 minutes to form a roux. Slowly pour in chicken broth while whisking, then add the low-fat milk. Continue whisking until the sauce thickens, about 3-5 minutes.
  5. Add Cheese and Season: Lower the heat and stir in the grated parmesan cheese until melted and smooth. Season the sauce with salt and pepper to taste. If the sauce is too thick, add reserved pasta water a little at a time to reach desired consistency.
  6. Combine Pasta and Sauce: Add the cooked fettuccine to the skillet with the Alfredo sauce, tossing gently to coat the pasta evenly.
  7. Serve: Plate the creamy Alfredo pasta and top with sliced blackened chicken tenders. Garnish with chopped fresh parsley and extra parmesan cheese if desired. Serve immediately for best flavor and texture.

Notes

  • You can substitute low-fat milk with almond milk or any preferred milk for a dairy-free option but adjust cheese accordingly.
  • Adjust spice levels by increasing or omitting red pepper flakes based on your heat preference.
  • Use freshly grated Parmesan for best flavor and smoother melting.
  • Reserve some pasta water to loosen the Alfredo sauce if it becomes too thick.
  • Make sure not to overcook the chicken to keep it juicy and tender.

Find it online: https://recipethrive.com/chicken-alfredo-pasta-calorie-arm/