Skinny Chicken and Broccoli Alfredo

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Love fettuccine alfredo, but not the calories? Skinny Chicken and Broccoli Alfredo is for you. Thick and decadent, but much lighter than the original!

The near constant dreariness ’round these parts is making me regress slightly and crave comfort foods, like the Skinny Chicken & Broccoli Alfredo I made for dinner tonight.

Seasoned chicken, steamed broccoli & tender pasta are enveloped in a light-yet-luscious alfredo sauce dreamed up by Courtney at Sweet Tooth, Sweet Life. Love that girl’s recipes!

This is the kind of meal that makes you sit back and sigh with satisfaction when you’re done. Healthy, filling, and indulgent tasting. Seriously yummy stuff!

Start by cooking 1/2 box (8oz) short pasta in salted, boiling water. Don’t forget to salt the water with at least a Tablespoon of salt – it makes all the flavor difference in the world. Before draining the pasta, reserve about 1/2 cup of the cooking water. You’ll see why later.

While the pasta is cooking, heat 2 Tablespoons extra virgin olive oil in a medium-sized skillet over medium heat. Add in a couple cloves of minced garlic, then cook until the garlic turns golden brown, about a minute.

When the garlic is golden brown and fragrant, whisk in 2 Tablespoons flour and cook, whisking constantly, for about another minute. It’ll be foamy, bubbly and fun, but don’t get distracted!

Next, slowly whisk in 1 cup chicken broth, incorporating it with the flour, then whisk in 1/4 cup milk. Shhh, don’t tell, but I only had unsweetened vanilla almond breeze on hand. Tasted perfectly fine!

Add in 1/4 cup plain Greek yogurt with salt and pepper, then let the sauce bubble away for a few minutes to get thick and delicious.

Finally, stir in 3/4 cup parmesan cheese and 2 chopped, cooked chicken breasts. I actually cooked the chicken while making Buffalo Chicken BLAT Wraps a couple days ago to save some time. Just seasoned ‘em with salt & pepper then cooked in a skillet in non-stick spray. Cook once, use twice!

Assembly time!

Add the alfredo sauce and chicken to the cooked pasta, then add in 2 cups cooked broccoli. If you’re smart, you’ll cook the broccoli in with the pasta during the last 3-4 minutes of cooking time. If you’re me, you’ll forget, drain the pasta, then have to steam the broccoli in a separate pan. Blerg! At any rate, add in some of the pasta cooking water at this time if you feel the sauce is too thick, and stir everything together.

Clean up in aisle 5!

Aaand, scene.

Skinny Chicken & Broccoli Alfredo

Print this recipe!

Serves 4

Barely adapted from Celebrations.com

Ingredients:
2 chicken breasts, seasoned with salt & pepper then cooked and cut into bite-sized pieces
2 cups cooked broccoli
8oz rotini
2 Tablespoons extra virgin olive oil
2 teaspoons minced garlic
2 Tablespoons flour
1 cup chicken broth
1/4 cup milk (any kind, I used almond milk)
1/4 cup plain Greek yogurt
salt & pepper
3/4 cup grated parmesan cheese

Directions:

  1. Cook pasta according to package directions, reserving 1/2 cup pasta cooking water before draining. Set aside.
  2. Heat extra virgin olive oil in a medium-sized skillet over medium heat. Add garlic and cook, stirring constantly, until golden brown, about 1 minute. Sprinkle in flour then whisk to incorporate and cook for 1 additional minute.
  3. Slowly whisk in chicken broth, then milk. Whisk in Greek yogurt, salt and pepper, then turn the heat down to low and let the mixture simmer until thickened, about 2-3 minutes. Turn the heat off then stir in parmesan cheese, then chicken. Pour over cooked pasta then add broccoli and stir well. Add a little reserved pasta cooking water if sauce is too thick. Serve.

This alfredo sauce is creamy, cheesy, silky and decadent. Just like the real thing, but skinny!

Although…I’m pretty sure Skinny Chicken & Broccoli Alfredo stops being so “skinny” after the second or, cough, third bowl. Small bowl! Small bowl! So worth it. :)

In other news, I can’t stop singing,

Rain drops keep fallin’ on my heeeead… Actually, this one fell on my shoe shortly after this picture was taken, but you catch my drift…

As I mentioned, the near constant drizzle and gloomy skies over the past four days are starting to get to everyone around here. Even the daffodils that sprung up in my parent’s garden this week are looking a little glum!

Cheer up, Charlie!

While the rain hasn’t been much good for people’s spirits, it’s done wonders for the trees, flowers and grass. Everything is bright green and positively flourishing.

You should hear the birds, too. They are just loving the wet weather (worms!) and their combined tiny voices form a deafening megaphone of chirping that I can hear from pretty much anywhere in the house or office 24/7. They terrify me. #foreverchanged

Well, Ben’s and my Thursday night shows start in a bit, but I actually think the sun is starting to peek out through the clouds to the west. Perhaps a quick zip around the block is in order beforehand?!

Have a great night!

~~~~~

Are you afraid of any animals/creatures?

I am legit terrified of any and all birds after the repeated attacks to my head from those crazed red-winged black birds last summer. Bahhh!

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Comments

  1. Monica 03.22.2012

    OMG, this looks mouth-watering! I want to run home now and make it for dinner tonight! And I have to say I love your Fiestaware. Do you have all the same color or do you mix and match? I’m thinking of taking the plunge and upgrading from our Corelle.

  2. Lindsey 03.22.2012

    I’m right there with ya, IGE! Birds are terrifying! At UMass, where I went to school, we used to have swans in the campus pond. I saw one sneak up and attack a baby in a stroller once and they held me hostage in the library another time. I imagine the poor things were tormented by drunk college kids, but still! They have retired to some sort of swan sanctuary, which is great for me since I now work on campus!

  3. Alexis 03.22.2012

    oh my gosh! i was going to make boring chicken parm tonight, but this looks wayyy better. thanks IGE :)

  4. I’m not usually as much of a white sauce fan as I am of red sauce, but this looks delicious!

    I don’t like birds much either :-)

  5. yummy! Looks good. Alfredo pasta- cannot resist. BTW beautiful flowers.

  6. Lauren 03.22.2012

    Funny, I was totally craving something like this last night. I didn’t go the whole alfredo route but I did make a lovely sauce from hummus and balsamic. Yours looks delicious!

  7. Ash 03.22.2012

    I’ll have to try this! I love alfredo sauce but won’t make it at home and rarely eat outside the house because it is so terrible for you.

    Have you really had that much gloomy rainy weather? I live in Iowa City and we’ve had clear skies until today.

  8. Nicole G 03.22.2012

    Oooh! That looks great! It has been dreary the last two days here in Missouri too. Which is a bummer because last week was sunny and in the 80′s! I love pasta, red sauce, white sauce, you name it!

    I hate spiders and birds (except owls, for some reason, I really like owls and always have). And cats. Sorry, cat lovers. I think that is mostly because I am severly allergic to them.

  9. Shannon 03.22.2012

    I usually make something like this….but without the alfredo. I just use a garlic/oil type of sauce. The last time I made it I threw in some roasted grape tomoatoes. It was delicious!

  10. Dee 03.22.2012

    This looks yummy!

  11. Lindsey 03.22.2012

    Spiders disgust me!

  12. Cindy 03.22.2012

    Sorry about the drearies. LOL on your post lede! This looks great.

  13. Awww, yay! So glad you enjoyed the recipe Kristin! Yours looks phenomenal…and now I want some of my own, haha! :)

  14. I can’t stand cockaroaches!

  15. lisa 03.22.2012

    I hate snakes! This pasta looks great, can’t wait to try it!

  16. Tessa 03.22.2012

    Laughed at your pictures of all the pans… my husband swears I must try to make every dish in the kitchen dirty whenever I cook :)

    This pasta sounds delicious!

  17. This looks so yummy! I need to try this =]

  18. Rosella 03.23.2012

    I don’t like birds at all. I think they are so creepy. I thought I was the only one one. I also dislike snakes, spiders and cock roaches. Bats don’t thrill me either.

  19. Kristie 03.23.2012

    Sounds sooo good! I’m definitely going to make this (almond milk is all I have too;)). Thank you for giving us healthy and fast recipes!!!

  20. rebecca 03.23.2012

    That recipe looks delicious and nutritious! Are those proportions for two people?

    Thanks!

  21. I’ve actually never tried alfredo pasta (true story). This looks like a great first time :D

  22. Small bowls are MEANT for extra servings :)

  23. Ashley 03.23.2012

    ME TOO! Terrified of birds. I have no actual reason to be though. Whenever I go to Lowe’s or Home Depot, its like they are out to get me! AND the beach with the flocks of seagulls!!

    Terrifying!

  24. Crystal Christopher 03.23.2012

    How do you mince your garlic?

    • Crystal Christopher 03.23.2012

      oh and I am deathly afraid of any and all spdiers, no matter the size :(

    • Iowa Girl Eats 03.23.2012

      I actually stick a ton of cloves in the food processor and chop til fine and store in a mason jar in the fridge. Otherwise you can just chop them with a knife until minced!

  25. Megan R 03.23.2012

    I am definitely making this for dinner tonight. YUM!!! And I am so happy to see there are others out there totally afraid of birds. I run for cover whenever there are birds flying around. I’m such a freak! :)

  26. Rose Ann 03.24.2012

    Just made this…it was great! Thank you for ANOTHER great recipe! I have been making at least one a week since finding your site. Everyone has been a hit, so thank you! I love a healthier recipe…please keep them coming! :) Rose Ann

  27. Anna 03.26.2012

    This looks good – on my list!

  28. Lauren 03.26.2012

    This recipe sounds delicious! Do you think plain regular yogurt would work just as well as the Greek? I have a huge tub of the regular in my fridge right now and this would be a perfect way to use some of it.

    • Iowa Girl Eats 03.26.2012

      I might try straining it through cheesecloth or a coffee filter first to get it a bit thicker!

  29. Juan Navarro 03.26.2012

    2 for 2! This was my second recipe from your blog and it was super easy and delicious! Even my picky kids ate it, which surprised my wife. Thanks for sharing!

  30. My husband keeps asking for a ‘white sauce’ pasta. This is a GREAT alternative to all the fatty Alfredo choices. Thanks for the idea!

  31. Amanda 03.27.2012

    Thanks for the recipe! My husband is hard to please with pasta-based meals, believe it or not, but he ate this one up! I used some left-over rotisserie chicken, quinoa pasta, and nonfat Greek yogurt… so deliciously satisfying… I even mixed in some honey into the remaining Greek yogurt cup and spooned that over some sliced strawbeeries that were on their last leg. Nothing went to waste in my kitchen last night! Thanks again!

  32. Krystle 03.27.2012

    OMG! This recipe is AMAZING! I made it last night for dinner and got rave reviews. I will definitely be adding it to our dinnertime rotation. I paired it with a spinach salad for a filling dinner yet we still had plenty of left-overs. Love it!
    Thanks so much!

  33. [...] recipe from my blog reader. Skinny Chicken and Broccoli Alfredo via Iowa Girl Eats. Looking at this photo, seems like I should have added more broccoli trees, since it is eat your [...]

  34. [...] had time to sleep. However, I did have time to make this fabulous recipe from Iowa Girl Eats, Skinny Chicken & Broccoli Alfredo. Although i’ve always enjoyed alfredo sauce, i’ve always be conscious of its heaviness [...]

  35. Meredith 03.29.2012

    This meal was amazing! Keep the recipes coming :)

  36. asha 03.29.2012

    hello,
    i LOVE LOVE your blog, i don’t know how i survived this long without it. i found it just in time too.. i had a new year resolution to make non indian food more often than not (i hail from indian ancestory ) and your blog makes it easy for me – thank you!
    anyhow i have a question re: this recipe – which is yummy. can i reheat it in the oven the next day for lunch? because it has yogurt in it, will it seperate or something?

  37. Elizabeth 03.30.2012

    Made this for dinner and added shrimp…DELISH! And sadly no leftovers :( i also love that I always have those ingreidents in my fridge and it was really easy to whip up! Def gonna make this again!

  38. Ana 04.06.2012

    Hey there I love chicken and broccoli Alfredo, but I am trying to eat healthier. This seems perfect, would you happen to know how many calories your version has overall?

  39. [...] Barely adapted from Iowa Girl Eats [...]

  40. Samantha 04.15.2012

    Made this tonight.. it was AMAZING! I’m be making it again and again!

    I calculated it to be around 435 calories (using wheat penne pasta, skim milk, Chobani plain 0% Greek yogurt).

    Thank you so much for this great recipe!

    • Lauren 01.06.2013

      Is that for the whole recipe, or per serving??

      This looks so delicious, chicken and broccoli alfredo is my ultimate comfort food right next to mac n cheese.

  41. dana 08.15.2012

    This was AWESOME!!! I am holding onto the recipe for the sauce, and doubling it next time. I’ve never made my own alfredo sauce before and was afraid to try… this is delicious and so much better than buying it in jars!! My man was a little grossed out about the yogurt, we don’t like it plain, but you can’t taste it at all. He gave it a “10″!

  42. Fiona 08.23.2012

    Made this tonight and it was delicious!!!!

  43. christen 08.26.2012

    i can’t believe how good this was. genius. seriously. i almost never make any kind of italian dish, since most recipes are so heavy – and i certainly have never made alfredo. my husband suggested chicken alfredo with broccoli for a sunday dinner and i knew exactly where to go for a recipe. unbelievable. easy, tasty, and skinny! what could be better!

  44. Danielle 08.29.2012

    This is amazing & has become a favorite in our house…so much so that it has been requested for a family party. Any tips on making ahead? Or making large batches? Thanks!!!

    • Iowa Girl Eats 08.30.2012

      Unfortunately I haven’t had much luck with making pasta ahead of time – it’s always a little gloopy and dry when reheating. Something that could save time the night of is measuring out all the ingredients beforehand so they’re all ready to throw in the skillet when you make the dish!

  45. Shahenda 08.30.2012

    I have a question please, how is this skinny when it has white flour and white pasta? Also can I use cream cheese instead of Parmesan?

  46. Samantha 09.03.2012

    Just made this and it was amazing! Thanks so much.

  47. Christina 10.18.2012

    i just made it and it is AMAZING!!!!!!!!!!!!!!!!!!!!!!!
    just need a little more sauce

  48. [...] I went out in search of substitutions. Morgan had turned me on to Iowa Girl Eats, and I found this recipe for skinny chicken and broccoli alfredo on her blog. I thought I could make it veggie by leaving out the chicken, obviously, and using [...]

  49. Kat 11.12.2012

    I stumbled on your blog while doing a random search for healthier from-scratch alfredo recipes. One highly recommended tweak I did was roasting the broccoli in the oven with a little nonstick spray, salt, and pepper. It adds some depth of flavor to a “boring” veggie, although to be honest I will eat broccoli every way you can make it except overdone. Thanks for the excellent recipe!

  50. Megan 11.13.2012

    Just made this! So good! Tried to make it even healthier by using whole grain pasta and low-fat Parmesan. :) Unfortunately I forgot garlic and had to use garlic salt as a substitute. It would have been fine except I used too much so the meal tasted a little salty!

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