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Skinny Chicken Fettuccine Alfredo

by 31 Comments

Italian food is one of those types of food that most people enjoy. I don’t know if it’s the comforting carbs, the rich sauces, the smell of the garlic, or the wine that pairs so nicely with it, but something about Italian food grabs people and reels them in. I am one of those people who enjoys Italian food, however I usually only do on a special occasion.

The downside to this addicting and decadent cuisine is that it’s generally high in fat, calories, and carbs. As much as I love all of it’s decadence my hips and butt do not. So, what’s a girl to do? Make Skinny Chicken Fettuccine Alfredo of course!

Skinny Chicken Fettuccine Alfredo | Recipe RunnerI remember back in the day going to the Olive Garden and feasting on breadsticks and the creamy dreamy fettuccine alfredo, don’t act like you’ve never had it. There is something about that creamy, buttery, cheesy, sauce that keeps you twirling your fork and shoveling more and more in your mouth until you literally have to unbutton your jeans, we’ve  all been there. Then, when all the pasta was gone you found yourself reaching for that fifth second breadstick to wipe up the rest of that luxurious sauce.

That meal was nothing short of heavenly. In reality though, if I ate fettuccine alfredo and breadsticks everyday I’d weigh about 800 pounds and be as wide as a bus, so I resist and save the rich, heavenly, Italian dishes for special occasions. These days when I find myself craving a comforting Italian meal I make this dare I say healthy Chicken Fettuccine Alfredo.

Skinny Chicken Fettuccine Alfredo | Recipe RunnerHow might you ask do I make this a figure friendly meal? Easy, there’s no cream or butter in it! Don’t fear, it still has that creamy, garlic, cheesy, flavor we all love.

To make the Skinny Chicken Fettuccine Alfredo I start by cutting two chicken breasts into 1/2 inch cubes and sautéing them in a large skillet with a teaspoon of olive oil. Once the chicken has turned golden brown on one side I give it a stir, add in a pinch of salt, and a clove of minced garlic. I cook the chicken through and then pour it out onto a plate.

Now it’s time to make the sauce. In that same pan I add the remaining olive oil and a tablespoon of flour. Whisk them together until all of the flour is incorporated and pour in the warm non fat milk, whisking as I pour to prevent lumps from forming.

Skinny Chicken Fettuccine Alfredo | Recipe RunnerNext add in an ounce of low fat cream cheese, salt, pepper, and a couple tablespoons of parmesan cheese. Whisk everything together until it is smooth and creamy. If the sauce is too thick add in a couple tablespoons of reserved pasta water. Add the chicken back into the sauce and give it a stir until the chicken is completely coated. Pour the chicken alfredo sauce over the cooked fettuccine noodles, top with a little more parmesan cheese, and serve.

That wasn’t so hard was it? And now for the best part twirling your fork into that pile of lovely noodles topped with the creamy sauce that you would never guess was light! No need to unbutton your jeans for this recipe!

Skinny Chicken Fettuccine Alfredo | Recipe Runner

Skinny Chicken Fettuccine Alfredo

Skinny Chicken Fettuccine Alfredo

Yield: 4 servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Creamy, cheesy, decadent chicken fettuccine alfredo without all of the guilt!

Ingredients

  • 3/4 pound fettuccine noodles (regular, whole wheat, or gluten free)
  • 2 boneless skinless chicken breasts, cut into 1/2 inch cubes
  • 4 teaspoons olive oil, divided
  • 1 garlic clove, minced
  • Kosher salt and fresh ground black pepper to taste
  • 1 tablespoon flour
  • 1 cup non fat milk, warmed
  • 1 ounce low fat cream cheese
  • 2 tablespoons shredded parmesan cheese

Instructions

  1. In a large pot cook the fettuccine according to the package directions.
  2. In a large sauté pan over medium-high heat, heat 1 teaspoon of the olive oil. When the oil is hot add the cubed chicken into a single layer in the sauté pan. Let the chicken cook for about 3 minutes before giving it a stir and adding in the minced garlic and seasoning with salt and pepper.
  3. Cook the chicken for another 2-3 minutes until it's cooked all the way through. Pour the chicken out onto a plate and wipe out the pan.
  4. Turn the heat down to medium and add the remaining 2 teaspoons of oil to the pan along with the flour. Whisk the oil and flour together until combined. Pour in the warm milk slowly, whisking as you pour. When the sauce thickens slightly add in the cream cheese, parmesan cheese, salt, and pepper. Continue whisking until the sauce is smooth and creamy.
  5. If the sauce gets too thick add in a couple tablespoons of reserved pasta water.
  6. Add the chicken back into the sauce and stir until all of the chicken is coated. Pour the pasta into the sauce and toss until it is completely coated. Top with parmesan cheese and fresh flat leaf parsley if desired.
Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 479 Total Fat: 10g Saturated Fat: 3g Trans Fat: 0g Unsaturated Fat: 6g Cholesterol: 58mg Sodium: 408mg Carbohydrates: 64g Fiber: 7g Sugar: 5g Protein: 34g
© Danae

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Reader Interactions

Comments

  2. Bri | Bites of Bri

    May 30, 2014 at 5:15 pm

    Danae- I have the same memories of going to Olive Garden as a kid and enjoying the fettuccine alfredo. I loved that stuff, but now that I know how unhealthy it is I never have it anymore. I cannot wait to try your lightened up recipe! Great photos.
    Reply

  8. Meggie Davidson

    September 20, 2014 at 5:08 pm

    I cheated a bit when I made this, using 2% milk and regular cream cheese (I didn't see what a huge difference three grams of fat would make). I also accidentally ended up with Romano cheese instead of parmesan, added the garlic to the sauce since I baked the chicken, and used cornstarch instead of flour to make it gluten free. It was SOOOOOO good! I will try to make it the "correct" way next time (sans flour).
    Reply

    • Danae

      September 20, 2014 at 5:31 pm

      It's all good Meggie! If the little bit of extra fat and calories doesn't bother you than I say go for it! I'm glad it turned out delicious and great tip on the cornstarch instead of flour for a gluten free option. Thanks for trying it out! :-)
      Reply

  10. Karen

    November 10, 2015 at 5:53 am

    Do you have any idea what the nutritional counts are on this recipe? It sounds phenomenal but I'm curious how much fat and calories are actually in the skinny version of the sauce.
    Reply

    • Danae

      November 10, 2015 at 11:54 am

      Hi Karen. I actually don't calculate the nutritional counts of my recipes at this time. I've heard that the MyFitnessPal calculator does a pretty good job at it if you are interested in figuring it out.
      Reply

    • Danae

      November 17, 2015 at 10:37 am

      Hi Evelyn. I'm so happy to hear you're excited about the fettuccine Alfredo! Unfortunately I don't calculate carbs and calories at this time. I have heard from other readers that MyFitnessPal has a good calculator for doing this. I hope that helps!
      Reply

  12. Emma

    August 12, 2016 at 1:48 pm

    So! Big question! Can I use 2% Milk or Whole Milk instead of skim? If I do would you have any advise on how to change the recipe for the Alfredo at all? I am taking your recommendation and using this sauce but making your Alfredo Pizza recipe tonight! SUPER Excited! I know if I do buy skim milk for this recipe it will sit in my fridge and never get used again! Just please let me know! Everyone I know says how hard it is to make good Alfredo sauce so I am a little nervous! I thought about just using a different Alfredo recipe for the pizza BUT! I can imagine the Alfredo pizza being fairly rich as is with the cheese on it and figure using a full blast rich Alfredo sauce recipe may make it a little over the top! I am hoping your Alfredo sauce here will keep it balanced!
    Reply

    • Danae

      August 12, 2016 at 2:38 pm

      Hi Emma! I'm excited that you're making the Chicken Alfredo Pizza tonight, it's so good! You can absolutely swap the skim milk for 2% or whole, no need to buy skim if it will go to waste. I have made it with 2%, but not whole and you shouldn't have to make any changes to the recipe. The sauce will just taste more decadent because of the extra fat, which is never a bad thing if that isn't an issue for you. Making an Alfredo sauce is very easy, just remember to add your liquid slowly and whisk the entire time so you don't end up with a lumpy sauce. Enjoy the pizza!
      Reply

  14. Danielle Helton

    April 6, 2017 at 5:37 pm

    My husband and I enjoy this dish very much! Thank you very much for sharing. Even without the exact ingredients it's skinny enough for us.
    Reply

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