Chicken alfredo is quite the calorie bomb–a typical serving ranges anywhere from 500 to 800 calories–but it doesn’t have to be. Check out our lightened version of the creamy, classic comfort food. Our recipe features tender whole-grain pasta and spinach in a savory Parmesan-garlic sauce.
Lightened Chicken Alfredo
Ingredients
- 8 ounces (190g) uncooked whole-grain penne pasta
- 8 cups (6 ounces or 240g) fresh baby spinach
- 2 teaspoons butter
- 1 garlic clove, minced
- 1 tablespoon all-purpose flour
- 1 1/2 cups (365g) low-fat (2%) milk
- 4 ounces (120g) low-fat cream cheese, softened
- 1/4 cup (1 ounce or 28g) grated Parmesan cheese
- 2 cups (280g) shredded or chopped cooked chicken breast
- 1/4 teaspoon salt
- 1/4 teaspoon coarsely ground black pepper
Directions
Cook pasta in boiling water in a large soup pot for 8 minutes or until tender; remove from heat. Add spinach and let stand 15–30 seconds, stirring occasionally, until spinach is wilted. Drain and set aside.
Melt butter in same pot over medium heat. Add garlic; sauté 1 minute. Add flour and cook 1 minute (mixture will be crumbly). Whisk in milk. Cook, whisking constantly, for 2 minutes. Add cream cheese, salt and pepper; stir until smooth. Stir in chicken and cheese; cook 1 minute or until heated through. Combine pasta mixture and sauce in a large bowl. Serve immediately.
Serves: 4 | Serving Size: 2 cups (370g)
Nutrition (per serving): Calories: 333; Total Fat: 13g; Saturated Fat: 8g; Monounsaturated Fat: 2g; Cholesterol: 82mg; Sodium: 465mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 8g; Protein: 29g
Nutrition Bonus: Potassium: 535mg; Iron: 13%; Vitamin A: 99%; Vitamin C: 22%; Calcium: 28%
