{"id":13579,"date":"2015-08-30T11:00:30","date_gmt":"2015-08-30T15:00:30","guid":{"rendered":"http:\/\/www.canyoustayfordinner.com\/?p=13579"},"modified":"2019-06-24T11:47:02","modified_gmt":"2019-06-24T15:47:02","slug":"healthy-chicken-broccoli-fettuccine-alfredo","status":"publish","type":"post","link":"https:\/\/www.andiemitchell.com\/healthy-chicken-broccoli-fettuccine-alfredo\/","title":{"rendered":"Healthy Chicken Broccoli Fettuccine Alfredo"},"content":{"rendered":"

\"Healthy<\/p>\n

Chicken, broccoli, and fettuccine with a deliciously creamy and light alfredo sauce recipe (377 calories)! Everyone loves this classic comfort food makeover!<\/em><\/p>\n

Did we all go through a phase with chicken, broccoli, ziti? Like, did you or did you not order chicken, broccoli, ziti in alfredo sauce at every restaurant for at least 5 good years there? I swear I was really on a bender from \u201895 to 2000, and then I don\u2019t know what happened…buffalo chicken?<\/span><\/p>\n

\"Healthy<\/p>\n

Whenever I see it on menus, I remember it like it was a decade. The stirrup era, the braces era, the Leonardo DiCaprio era that never ended.<\/em> Sometimes I even think to order it, and I wonder if I\u2019d be warping nostalgia somehow, or if I\u2019d be upset when it didn\u2019t come with that long, seasoned breadstick. But mostly, I just end up browsing\u00a0the dessert menu and then ordering something lighter. <\/span><\/p>\n

<\/p>\n

The loveliness of alfredo sauce is in butter and heavy cream and Parmesan. But if we want to cut down on the butter, we need to find a way to either lose the heavy cream (not happening) or cut out the roux (the butter and flour mixture that later thickens the cream into a silky sauce). Cooks Illustrated<\/a> solved this problem with their lighter alfredo (of course they did). They nixed the roux by simply bringing cream and cornstarch to a simmer until thickened and then stirring in a solid amount of Parmesan cheese. It\u2019s brilliant. Leaving out the butter and flour cuts down on calories significantly. We can choose to add some of those back in the form of high quality cheese, which is really where you\u2019ll <\/span>taste<\/span><\/i> the calories, anyway–and that\u2019s something I\u2019m always mindful of: spending calories where I\u2019ll taste them…where they\u2019ll appear to matter. \u00a0<\/span><\/p>\n

\"Healthy<\/p>\n

Another quick way to lighten the sauce itself is by swapping half and half for the heavy cream. It still tastes rich by most standards, but with about half the calories. <\/span><\/p>\n

For the overall meal, adding <\/span>more<\/span><\/i> broccoli to bulk up the volume of food you\u2019re eating is always a key to making a richer meal more satisfying. And the last secret? Shirataki fettuccine noodles<\/a>. I can\u2019t praise these enough–especially here, where the sauce is rich and the additions aren\u2019t necessarily calorie-free. If we\u2019d used traditional fettuccine, we\u2019d be tacking on an extra 200 calories per cup to each serving, but with the Shirataki fettuccine? 20 calories. It\u2019s unbeatable.<\/span><\/p>\n

\"tofu
\nNow that chicken broccoli alfredo has made a comeback, I\u2019m kinda thinking it\u2019s never leaving\u2026And it just\u00a0m<\/span>ay<\/span> be<\/span> even better<\/span><\/i> than the ones we remember having years ago. You know what–I\u2019m sorry. I shouldn\u2019t have said that. Because again I\u2019m messing with the memory of yesteryear. It\u00a0doesn\u2019t come with a breadstick. But it\u2019s damn delicious, and a lot better for us. <\/span><\/p>\n

Enjoy!<\/span><\/p>\n

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\"Healthy<\/div>\n\t
<\/div>\n\t<\/g><\/svg><\/span> Print Recipe<\/a>\n\t\n\t
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5<\/span> from 1 vote<\/div><\/div>\n<\/div>\n

Healthy Chicken Broccoli Fettuccine Alfredo<\/h2>\n
<\/div>\n
Chicken, broccoli, and fettuccine with a deliciously creamy and light alfredo sauce recipe! Everyone loves this classic comfort food makeover!<\/div>\n
<\/div>\n
Prep Time<\/span>15 minutes<\/span><\/span> mins<\/span><\/span><\/div>
Cook Time<\/span>21 minutes<\/span><\/span> mins<\/span><\/span><\/div>
Total Time<\/span>36 minutes<\/span><\/span> mins<\/span><\/span><\/div><\/div>\n
<\/div>\n
Course: <\/span>Main Course<\/span><\/div>
Cuisine: <\/span>Italian<\/span><\/div>
Keyword: <\/span>chicken alfredo recipe, chicken and broccoli recipe, chicken pasta recipe, healthy chicken fettucine alfredo<\/span><\/div><\/div>\n
Servings: <\/span>4<\/span> Servings<\/span><\/span><\/div>\n
Calories: <\/span>377<\/span>kcal<\/span><\/span><\/div>\n
Author: <\/span>Andie Mitchell<\/a><\/span><\/div>\n\n\n

Ingredients<\/h3>

For the Alfredo Sauce:<\/h4>
  • \u00be<\/span> cup<\/span> half and half<\/span><\/li>
  • 1<\/span> tablespoon<\/span> cornstarch<\/span><\/li>
  • \u00bd<\/span> teaspoon<\/span> salt<\/span><\/li>
  • \u2154<\/span> cup<\/span> grated Parmesan cheese<\/span><\/li><\/ul><\/div>

    Remaining Ingredients:<\/h4>
    • 1 \u00bd<\/span> pounds<\/span> broccoli<\/span> cut into florets<\/span><\/li>
    • 2<\/span> teaspoons<\/span> olive oil<\/span><\/li>
    • 1 \u00bc<\/span> pounds<\/span> boneless skinless chicken breast<\/span> cut into \u00be-inch pieces<\/span><\/li>
    • 1<\/span> teaspoon<\/span> garlic powder<\/span><\/li>
    • \u00bd<\/span> teaspoon<\/span> salt<\/span><\/li>
    • \u00bd<\/span> teaspoon<\/span> freshly ground black pepper<\/span><\/li>
    • 3 8-<\/span> ounce<\/span> packages House Foods Shirataki Fettuccine Noodles<\/span> rinsed and drained well<\/span><\/li><\/ul><\/div><\/div>\n

      Instructions<\/h3>
      • Press the drained Shirataki fettuccine noodles with paper towels to dry them well. This will ensure the sauce adheres to them even better. Take a sharp knife or kitchen scissors and cut the strands in half (they are very long) if you\u2019d like (optional). Set aside.<\/div><\/li>
      • Bring a large pot of water to a boil. Add the broccoli florets and let them cook until they turn a vibrant, darker green and are just softened, 2 to 3 minutes. Remove from the water with a slotted spoon. Set aside.<\/div><\/li>
      • In a small saucepan, whisk the half and half, salt, and cornstarch. Bring to a simmer over medium heat, whisking constantly, until thickened, 4 to 6 minutes. Stir in \u00bd cup of the Parmesan cheese until smooth. Remove from heat.<\/div><\/li>
      • Season the chicken breast pieces all over with the garlic powder, salt, and pepper. In a large nonstick skillet, heat 1 teaspoon of the olive oil over medium-high heat. Add half of the chicken and cook until browned on all sides, 6 to 8 minutes. Transfer to a plate. Add the remaining 1 teaspoon of olive oil and the remaining half of the chicken and repeat the cooking process.<\/div><\/li>
      • In a large serving bowl, toss the chicken with the broccoli and the fettuccine noodles. Give the alfredo sauce a final whisking and pour it over the top, tossing to combine with the noodles, broccoli, and chicken. Divide the mixture among 4 bowls and top each with 1 tablespoon Parmesan cheese.<\/div><\/li><\/ul><\/div><\/div>\n
        <\/div>\n\n

        Nutrition<\/h3>
        Calories: <\/span>377<\/span>kcal<\/span><\/span> | <\/span>Carbohydrates: <\/span>18<\/span>g<\/span><\/span> | <\/span>Protein: <\/span>39<\/span>g<\/span><\/span> | <\/span>Fat: <\/span>17<\/span>g<\/span><\/span> | <\/span>Fiber: <\/span>8<\/span>g<\/span><\/span> | <\/span>Sugar: <\/span>2<\/span>g<\/span><\/span><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"

        Chicken, broccoli, and fettuccine with a deliciously creamy and light alfredo sauce recipe (377 calories)! Everyone loves this classic comfort …<\/p>\n","protected":false},"author":3,"featured_media":15188,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[1062,1058],"tags":[159,1127,544,1104],"class_list":["post-13579","post","type-post","status-publish","has-post-thumbnail","hentry","category-pasta","category-poultry","tag-chicken","tag-italian","tag-pasta","tag-sauces-2"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.andiemitchell.com\/wp-json\/wp\/v2\/posts\/13579","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.andiemitchell.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.andiemitchell.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.andiemitchell.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.andiemitchell.com\/wp-json\/wp\/v2\/comments?post=13579"}],"version-history":[{"count":0,"href":"https:\/\/www.andiemitchell.com\/wp-json\/wp\/v2\/posts\/13579\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.andiemitchell.com\/wp-json\/wp\/v2\/media\/15188"}],"wp:attachment":[{"href":"https:\/\/www.andiemitchell.com\/wp-json\/wp\/v2\/media?parent=13579"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.andiemitchell.com\/wp-json\/wp\/v2\/categories?post=13579"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.andiemitchell.com\/wp-json\/wp\/v2\/tags?post=13579"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}