Skinny Chicken Broccoli Alfredo

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Skinny Chicken Broccoli Alfredo made with a cauliflower based alfredo sauce that is lighter and healthier than the traditional heavy. cream based alfredo. So good and surprisingly easy to make! Jump to Recipe keyboard_arrow_down

373 CALORIES 53g CARBS 14g FAT 27g PROTEIN
8
Freestyle™ SmartPoints™ New!
(9 Old SmartPoints™)
(10 PointsPlus®)

This healthy version of Chicken Alfredo with broccoli is made with the most delicious alfredo sauce that's actually made with cauliflower! No one will ever suspect this is a lighter version, it tastes amazing. 

I love alfredo sauce. When I was growing up, I ate it all the time, whenever I could get it. There's just something about all that rich, creamy goodness, I just couldn't pass it up. But, then I learned how fattening the sauce was when I was trying to eat more healthy and lose weight. I don't even want to talk about it really, it was so horrifying. And I was so sad because I thought my days of eating the alfredo were over for good.

And THEN I discovered that I could make it lighter and healthier, and with less fat and calories while not forgoing any of the good taste I loved so much.

Ever since then, after that first time I made skinny alfredo, I've been in love (again). If you came and visited me, you would find it stockpiled in the freezer and it would look like I was deathly afraid of a cauliflower shortage. I just can't stop eating it.

And since it's one of those recipes that tastes better the next day, I started freezing tubs full of it. I eat it on just about anything, and this recipe is probably my favorite way to eat it so far. I tossed it with some delicious pasta and quickly sauteed chicken breast and broccoli. It truly is a meal that comes together in minutes.

How to Make Cauliflower Alfredo Sauce?

Making cauliflower alfredo sauce is one of the easiest things and it is something you will want to eat all the time. Here is the basic recipe for making a full batch of healthy alfredo.

  • 1 cauliflower
  • 1 tbsp olive oil
  • 2 shallots (or 1/4 cup onion)
  • 2 cloves garlic, minced
  • 1/2 cup canned nonfat evaporated milk
  • 1/2 cup low sodium chicken broth
  • 1 cup Parmesan cheese, grated
  • Salt and fresh black pepper
  • Directions: Bring a medium pot of salted water to a boil. Add the cauliflower and simmer for 20-25 minutes until the cauliflower is very tender. In a saute pan, add the olive oil and onions. Saute over medium heat for about 7 minutes until tender. Add the garlic and cook for 1 minute. Add the evaporated milk and cook for 2 minutes. Add the cauliflower, onion mixture, Parmesan cheese, chicken broth, salt, and pepper to a blender. Blend until creamy and smooth.

What Makes This Skinny ChickenAlfredo Healthy?

As I've said before, alfredo sauce is horribly bad for you. There is 535 calories and 36 grams of fat in HALF A CUP! Half a cup doesn't even coat a bowl of pasta half the time. So...anything cut down from that is going to be better for you right?

  • Cauliflower and other cruciferous vegetables can lower your risk of developing some kinds of heart diseases and cancers. Toxins in your body can be neutralized by the vitamins and minerals cauliflower contains. It's also high fiber and low calorie.
  • Olive oil is a healthy source of fat that's good for your heart. It also has antioxidant properties and a lot of other great nutrients.
  • Shallots have a similar make up like garlic and onions, which means they have antioxidant properties. They are also high in selenium, vitamins B6 and B9, iron, copper, potassium, and magnesium.
  • Garlic is low-calorie, yummy, and so fragrant to eat and is high in vitamins C and B6, selenium, iron, fiber, and manganese.
  • Nonfat evaporated milk (or whole milk, half and half) is a great way to reduce calories and fat in a creamy dish without getting chunky or gritty textures.
  • Low sodium chicken broth is good for your gut health, and it contains vitamins and minerals that our bones, hair, and skin love like calcium, gelatin, collagen, and magnesium.
  • Parmesan cheese is a great, lower calorie and fat option when you're craving cheese but not all the fat and calories. Plus, it's got that added benefit of calcium and protein.
  • High fiber pasta is a good alternative to white pasta as it contains more fiber (shocking, I know), which in turn keeps you fuller longer and is good for your digestive system.
  • Boneless skinless chicken breast contains protein that helps your body grow and maintain its muscle mass. It's also a good source of vitamin B6, niacin, selenium, and phosphorus.
  • Broccoli is another good veggie like cauliflower that contains folate, vitamins K and C, fiber, and potassium. It also contains that all-important fiber.
  • Spices like Italian seasoning add tons of flavor with no extra calories or fat. Bonus!

Ways to Serve Chicken Broccoli Alfredo

I always serve this with the high fiber pasta. But you could also:

  • Skip the pasta all together. I feel like the broccoli adds as its own "grain" in a way. It's filling — that's for sure.
  • Try this over some cauliflower rice! Trust me, it's good and gives you that grain without the extra calories.
  • Try this over an alternative grain, like quinoa or barley.
  • Use zucchini, carrot, or sweet potato noodles instead of a pasta or grain.
  • Add the chicken and broccoli to a wrap or panini and use the alfredo sauce for dipping!
  • Make a chicken alfredo pizza with a homemade or store-bought whole wheat pizza crust. Or make mini pizzas using pita bread.
  • This could also work well in a sub, using the sauce like you would marinara or mayo — or use it as a dip!

Can You Freeze Cauliflower Alfredo Sauce?

The sauce does freeze well!! Like I mentioned, I have a whole freezer full of it. Make sure to put it in an airtight container and label it. It's best if you use it by the three-month mark. Let it completely thaw before reheating and adding to your dishes.

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The Recipe

Skinny Chicken Broccoli Alfredo

PREP TIME: 10 Min
COOK TIME: 20 Min
TOTAL TIME: 30 Min
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Ingredients

US METRICS
  • 2 cups cauliflower florets
  • 2 tsp olive oil
  • 1/2 U shallot
  • 1 U clove garlic, minced
  • 2 tbsp. canned nonfat evaporated milk (or whole milk, half and half)
  • 2 tbsp. low sodium chicken broth
  • 1/2 cup Parmesan cheese, grated
  • Salt and pepper
  • 8 oz high fiber pasta
  • 1 U clove garlic
  • 1/2 lb boneless skinless chicken breast, cut into chunks or strips
  • 4 cups broccoli florets
  • 1.5 tsp. Italian seasoning
  • 1 U Salt and fresh black pepper

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Instructions

(Hide Photos)
1

To make the sauce: Bring a medium pot of salted water to a boil. Add the cauliflower and simmer for 20-25 minutes until the cauliflower is very tender. In a saute pan, add the olive oil and onions. Saute over medium heat for about 7 minutes until tender. Add the garlic and cook for 1 minute. Add the evaporated milk and cook for 2 minutes. Add the cauliflower, onion mixture, Parmesan cheese, chicken broth, salt, and pepper to a blender. Blend until creamy and smooth.

2

Bring a medium pot of salted water to a boil. Quickly parboil the broccoli for 1-2 minute and remove. Then add the pasta to the same water and cook according to package directions to to your liking. Drain.

3

Meanwhile in a saute pan, add the olive oil over medium high heat. Season the chicken with Italian seasoning, salt (if it isn’t in the Italian seasoning), and pepper. Cook until no longer pink, between 5-8 minutes depending on the size.

4

Add the garlic and broccoli and cook for 1-2 more minutes.

5

Turn the heat down to low and add the skinny alfredo sauce and pasta. Once everything is warm, serve.

Nutritional Facts
Serving Size: about 1 cup (1/4 recipe)
Amount Per Serving
Calories 373
Calories from Fat 119
% Daily Value *
Total Fat 14g
20%
Saturated Fat 3g
14%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 38mg
12%
Sodium 305mg
13%
Total Carbohydrate 53g
18%
Dietary Fiber 10g
39%
Sugars 6g
Protein 27g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

Notes

Since the sauce takes more preparation and freezes well, I recommend making a a href="/recipe/skinny-alfredo-sauce">full batch of the skinny Alfredo sauce and freezing the rest for leftovers. You need 1/4 cup per serving in this recipe.
† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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