CHICKEN AND BROCCOLI ALFREDO
This chicken and broccoli Alfredo is a lighter, healthier twist on the traditional Alfredo pasta dish. This recipe is made with tender, cooked chicken breast, whole wheat pasta and steamed broccoli; it delivers the same creamy texture and rich taste without the heavy cream. Instead of heavy cream, Greek yoghurt and Parmesan cheese create a velvety sauce that is nutritious and satisfying. This dish is perfect for those looking for a balanced meal without sacrificing indulgence and is packed with lean protein and fibre. The use of whole wheat pasta provides slow-releasing carbohydrates, keeping you energised throughout the day, while the addition of garlic, salt and pepper enhances the overall flavour profile. This healthy Alfredo is an excellent choice for a quick weeknight dinner. This recipe serves it on its own or pair it with a fresh side salad for a wholesome, well-rounded meal.
RECIPE CATEGORY
Lunch, Dinner, Entrée, Pasta
SERVING SIZE
1 serving
CUISINE
Italian, Mediterranean
PREPARATION/TECHNIQUES
One-Pot Wonders, Boil, Steam, Sauté
OCCASION/HOLIDAY
Family Dinner, Meal Prep, Weeknight Dinner, Comfort Food
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Low Fat, Quick & Easy
DISH TYPE
Pasta
INGREDIENTS
There are the following ingredients for Chicken and Broccoli Alfredo:
- 100g cooked chicken breast, sliced or diced
- 50g whole wheat pasta, cooked
- 50g broccoli florets, steamed
- 1 tbsp Greek yoghurt
- 1 tbsp Parmesan cheese, grated
- 1 clove garlic, minced
- Salt and pepper to taste
FULL NUTRITIONAL INFORMATION
- Calories: 320 kcal
- Protein: 40g
- Carbohydrates: 35g
- Fibre: 6g
- Fat: 6g
- Saturated Fat: 2g
- Sodium: 150mg
- Sugar: 4g
PREPARATION
These steps are followed for the preparation of Chicken and Broccoli Alfredo:
- Cook the pasta: Bring a pot of salted water to a boil and cook the whole wheat pasta according to the package instructions. Drain and set aside.
- Steam the broccoli: While the pasta is cooking, steam the broccoli florets for about 3-4 minutes until they are tender but still vibrant green. Set aside.
- Prepare the chicken: If not already cooked, grill or pan-fry the chicken breast until fully cooked, then slice or dice it into bite-sized pieces.
- Sauté the garlic: In a pan over low heat, add a teaspoon of olive oil or a splash of water and sauté the minced garlic for about 30 seconds until fragrant, being careful not to burn it.
- Make the sauce: Stir in the Greek yoghurt and Parmesan cheese, mixing well until you get a smooth and creamy consistency. If the sauce is too thick, add a small amount of warm water or milk to loosen it.
- Combine everything: Add the cooked pasta, steamed broccoli and sliced chicken to the pan. Toss gently to coat all ingredients evenly in the sauce, ensuring every bite is creamy and flavourful.
- Season and serve: Add salt and pepper to taste, adjusting the seasoning as needed. Serve immediately and enjoy a delicious and healthy take on Alfredo pasta.
PREP TIME
10 minutes
COOKING TIME
15 minutes
TIPS
Here are the tips for the preparation of Chicken and Broccoli Alfredo:
- Prevent Clumping: Stir the sauce continuously to ensure a smooth and creamy consistency.
- Adjust the Thickness: If the sauce is too thick, add a splash of warm water or milk to loosen it.
- Extra Flavour: A pinch of nutmeg or Italian herbs can enhance the dish’s depth.
- Better Texture: Avoid overcooking the pasta or broccoli, as they should have a slight bite to complement the creamy sauce.
- Creamier Sauce: Let the pasta and chicken rest in the sauce for a minute before serving to allow it to absorb the flavours.
VARIATIONS
- Add More Vegetables: Stir in mushrooms, spinach or bell peppers for extra nutrients.
- Spicier Version: Sprinkle some red pepper flakes or a dash of cayenne for a mild kick.
- Cheesier Option: Increase the Parmesan or add a sprinkle of mozzarella for extra richness.
- Gluten-Free Alternative: Use gluten-free pasta instead of whole wheat.
- Protein Swap: Replace chicken with shrimp, tofu or turkey for variety.
- Nutty Twist: Stir in a teaspoon of almond or cashew butter for a more prosperous, nutty flavour.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat before serving.
- Freezing: Freezing is not recommended, as the yoghurt-based sauce may separate upon thawing.
- Reheating: Warm in a pan over low heat, adding a splash of water or milk to restore creaminess. Microwave in 30-second intervals, stirring between each to prevent drying.