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Healthy Chicken Alfredo

Satisfy your craving for comfort food while getting vital nutrients at the same time with this healthy take on chicken alfredo.


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I am all about comfort food during the fall and winter months. As soon as the leaves start changing color I begin craving things like slow cooker chili and chicken pot pie. I began my pregnancy with the best of intentions in regards to eating healthy, but once sweater weather hit, I knew I was a goner. And it’s not just me- studies have found that the most popular cravings during pregnancy are foods rich in sugar and fat, aka the comfiest of foods.


Some medical professionals think these cravings happen because dopamine levels drop during pregnancy, and comfort foods can elicit a spike in dopamine. Another theory is that the desire for certain foods is your body’s way of telling you that you’re deficient in something. For example, the desire for high-fat foods could be because your brain, which is 60% fat, shrinks during pregnancy and it responds by sending a signal to your body that you should increase your fat intake.


Regardless of the why, it was really hard to make healthy choices when all I wanted was a giant mixing bowl full of mac and cheese. I thought I either had to cut out these foods completely or just give up on the desire to eat healthy. Fortunately I had an epiphany at Olive Garden while I was spinning an outrageously thick pile of fettuccine around my fork. This didn’t need to be a this-or-that situation…if I was willing to put in some time, I could make healthier versions of the foods I was craving. And because pasta was high on my list, I decided the first thing I would make was a lightened-up chicken alfredo.


Not only did it turn out absolutely delicious, but it also provided a hearty dose of fiber and protein. It also froze well so I added it to my list of freezer meals to prep before the baby arrives. Win-win-win!






What ingredients do I need to make healthy chicken alfredo?


  • Boneless skinless chicken breasts

  • Raw broccoli- make sure the rinse well before using

  • Fresh parsley- optional

  • Whole wheat pasta- small shapes like farfalle, penne, or rigatoni work best

  • Plain nonfat Greek yogurt

  • Chicken broth- can substitute with vegetable broth

  • Parmesan cheese

  • Milk- low-fat or skim

  • Extra virgin olive oil

  • All purpose flour

  • Garlic powder

  • Black pepper

  • Kosher salt



Helpful products for making this recipe:




What makes this recipe healthy?


Swapping out heavy cream for nonfat Greek yogurt significantly decreases the amount of fat that’s traditionally in chicken alfredo. There’s a lot of fiber thanks to the whole wheat pasta and broccoli, and you get a large serving of protein from both the yogurt and the chicken.



Can I freeze chicken alfredo?


This makes a great freezer meal! After preparing, let everything cool and then store the sauce in one airtight container and the pasta/chicken/broccoli mixture in another. They will keep for about three months. To reheat, thaw them in the fridge overnight and then add them both to a large skillet and stir until well combined and heated through. You may need to add a little chicken broth to thin out the sauce



How can I customize this recipe?


You can use enriched pasta instead of whole wheat, although you won’t get the same amount of fiber. Feel free to throw some spinach into the skillet when you combine the sauce and pasta together, or sauté some mushrooms before adding in the sauce ingredients. You can also replace the chicken with extra broccoli and use vegetable broth to make it vegetarian.



Is parmesan cheese safe to eat during pregnancy?


Yes! Hard cheeses such as parmesan, cheddar, and gruyere are safe to eat.







Did You Make This Recipe?

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Ingredients:


For the chicken and pasta:

  • 1 Tbsp extra virgin olive oil

  • 2 boneless skinless chicken breasts (¾ lb) halved crosswise if very thick

  • ¼ tsp black pepper

  • ½ tsp kosher salt

  • 12 oz small-sized whole wheat pasta such as farfalle, penne, or rotini

  • 2 ½ cups raw broccoli, chopped

  • ¼ - ½ cup fresh parsley, chopped (optional)


For the alfredo sauce:

  • 2 cups plain nonfat Greek yogurt

  • ½ cup low fat or skim milk

  • 2 ½ cups chicken or vegetable broth

  • 4 Tbsp extra virgin olive oil

  • 4 Tbsp all-purpose flour

  • 2 cups shredded or freshly grated parmesan cheese

  • 4 tsp garlic powder

  • 1 ½ tsp kosher salt

  • 1 tsp black pepper


Directions:


For the chicken and pasta:

  1. Season your chicken breasts with salt and pepper

  2. Bring a large pot of salted water to a boil

  3. While waiting for the water, heat the olive oil in a large skillet over medium heat

  4. Add the chicken breasts and cook until they are golden brown (about 6-8 minutes for each side) and a meat thermometer registers 165 degrees. Set aside.

  5. Once the water is boiling, add the pasta and cook three minutes less than the suggested cooking time

  6. Add the broccoli and cook for the remaining three minutes

  7. Drain the pasta and broccoli and return it to the pot

  8. Dice your chicken breasts and add them to the pot of pasta and broccoli


For the alfredo sauce:

  1. Heat the olive oil over medium-low heat in a large skillet

  2. Add the flour and whisk until a thick paste forms

  3. Slowly whisk in the milk followed by the chicken broth

  4. Slowly whisk in the Greek yogurt until combined

  5. Whisk in the salt, pepper, garlic powder, and parmesan cheese until everything is blended together

  6. If you want to thin out the sauce, add a little chicken broth until you reach your desired consistency

  7. Add the sauce to the pot of chicken and pasta and mix until well combined

  8. Serve topped with parsley if desired








Sources:

  1. Marcin, A. (2020, October 27). Cheese and pregnancy: What to eat and what to avoid. Healthline. https://www.healthline.com/health/pregnancy/cheese-pregnancy

  2. Orloff, N. C., & Hormes, J. M. (2014, September 8). Pickles and ice cream! food cravings in pregnancy: Hypotheses, preliminary evidence, and directions for future research. Frontiers. https://www.frontiersin.org/articles/10.3389/fpsyg.2014.01076/full







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