CHICKEN AND BROCCOLI LIGHT ALFREDO PASTA
This Chicken And Broccoli Light Alfredo Pasta is a lighter and healthier twist on the traditional Alfredo pasta, which 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 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 Chicken And Broccoli Light Alfredo Pasta serves it on its own or pair it with a fresh side salad for a wholesome and well-rounded meal.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Italian, Mediterranean
PREPARATION/TECHNIQUES
One-Pot Wonders, Boil, Steam, Sauté
OCCASION/HOLIDAY
Casual Dinner, Family Reunion, Simmer
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Low Fat, Quick & Easy
DISH TYPE
Pasta
INGREDIENTS
There are the following ingredients for Chicken And Broccoli Light Alfredo Pasta:
- 100 grams | 3.53 ounces | about ¾ cup cooked chicken breast, sliced or diced
- 50 grams | 1.76 ounces | ⅓ cup cooked whole wheat pasta
- 50 grams | 1.76 ounces | about ¾ cup broccoli florets, steamed
- 15 grams | 0.53 ounces | 1 tablespoon Greek yoghurt
- 5 grams | 0.18 ounces | 1 tablespoon Parmesan cheese, grated
- 3 grams | 0.11 ounces | 1 clove garlic, minced
- 0.75 grams | 0.03 ounces | ⅛ teaspoon fine sea salt, to taste
- 15 millilitres | 0.51 fluid ounces | Olive oil (or water for sautéing)
- 120 millilitres | 4.06 fluid ounces | ½ cup milk (optional, for loosening sauce)
- 0.30 grams | 0.01 ounces | ⅛ teaspoon black pepper, freshly ground, to taste
FULL NUTRITIONAL INFORMATION
- Calories: 296 kilocalories
- Fat: 15.2 grams
- Saturated Fat: 3.4 grams
- Carbohydrate: 14.6 grams
- Sugar: 0.6 grams
- Fibre: 2.4 grams
- Sodium: 291 milligrams
- Protein: 25.6 grams
- Calcium: 93 milligrams
- Potassium: 684 milligrams
- Iron: 2.3 milligrams
PREPARATION
These steps are followed for the preparation of Chicken And Broccoli Light Alfredo Pasta:
- 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 to 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.
PREPARATION TIME
10 minutes
COOKING TIME
15 minutes
TIPS
Here are the tips for the preparation of Chicken And Broccoli Light Alfredo Pasta:
- 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 a variety of reasons.
- 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 refrigerator for up to 3 days. Reheat before serving.
- Freezing Guidelines: 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.
