Healthy Chicken Alfredo


Healthy Chicken Alfredo

adapted from
This lightened-up version of chicken alfredo makes a quick, satisfying dinner. It’s also a great way to add another serving of vegetables!
Prep Time 10 minutes
Cook Time 25 minutes
Course Entree, Main Course
Cuisine American, Italian
Servings 4
Calories 370 kcal


  • 1 tablespoon olive oil
  • 2 large bone-less, skinless chicken breasts
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon ground black pepper
  • 3 cloves garlic
  • 2 tablespoons flour
  • 1 cup low-sodium chicken broth
  • 1 cup skim milk
  • 3 cups baby spinach
  • 4 cups whole grain penne pasta
  • 1/4 cup shredded Parmesan cheese


  • Cook pasta according to package directions. Peel and finely chop garlic. Chop chicken into bite-size cubes.
  • Heat the olive oil in a large skillet and add chicken. Season with 1/4 teaspoon salt and pepper and cook 5-8 minutes, or until no longer pink.
  • Remove the chicken from the pan and set aside.
  • In the same pan, add the garlic and sauté for one minute over medium heat.
  • Sprinkle the flour over the garlic and slowly add in the chicken stock. Stir constantly with a whisk to avoid lumps.
  • Add in the skim milk and remaining 1/4 teaspoon salt, stir, and allow to reach a simmer to thicken sauce.
  • Once the sauce is thickened, add in the spinach and stir until wilted.
  • Remove from heat and add in the cooked penne, chicken and Parmesan cheese. Stir to coat.


Smart Shopping Tips
  • Chicken breasts can be purchased fresh or frozen. If you find a good price on fresh chicken breasts or tenders, freeze them yourself in recipe-ready portions.
  • To freeze, use freezer storage bags and squeeze out as much air as possible. Be sure to label and date the package and use within 9 months for best quality. Place in the refrigerator to thaw the night before you want to cook it.
Cooking & Serving Tips:
  • Use any kind of whole wheat pasta. Whole wheat pasta has more fiber and nutrients than regular pasta.
  • Chopped, cooked rotisserie chicken will save even more time.
  • Chopped fresh broccoli can also be used. Add it to the boiling pasta water in the last few minutes of cooking. 
  • Stretch servings by adding more cooked vegetables, such as mushrooms.
Translate »