ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Low Fat Chicken Fettuccini Alfredo

Updated on December 17, 2014
5 stars from 3 ratings of Low Fat Chicken Fettuccini Alfredo

This low-fat alfredo sauce is just as good as the original recipe, but it includes healthy substitutions that won't leave you feeling guilty.

Cook Time

Prep time: 25 min
Cook time: 1 hour
Ready in: 1 hour 25 min
Yields: Serves Four People

Ingredients

  • 4 Chicken Breasts
  • 1 Cup Chicken Broth
  • 3 Tbsp Flour
  • 3 Tbsp Olive Oil
  • 3 Garlic Cloves, Minced
  • 3/4 Cup Plain Greek Yogurt
  • 3/4 Cup Parmesan Cheese, Grated
  • 1/4 Tspn Ground Black Pepper
  • Salt
  • One Pound Fettuccini Pasta
  • PInch Ground Nutmeg

You Will Need:

  • Wax Paper
  • Measuring Cup
  • 2 Large Saucepans
  • 2 Frying Pans
  • Knife
  • Cutting Board
  • Collander
  • Cheese Grater
  • Measuring Spoons
  • 3 Medium size bowls
  • Whisk

Instructions:

The first thing we are going to tackle in this recipe is the breaded chicken. Chicken breast cooks best and is easier to handle when it is flattened out and even. So, we are going to flatten it.

You will want to make sure not to beat the chicken too hard because the meat can become stringy.

1. Flatten the Chicken.

Cut two sheets of wax paper, about a foot long each, and place on the counter.

Rinse the chicken breasts in cold water and place them on one of the sheets of wax paper. Place the other sheet on top of the chicken.

With a kitchen mallet, or utensil of your choice (I just use my fist), lightly beat the chicken breasts until the surface of the meat is flat.

2. Prepare the Marinade.

In a medium size bowl, combine the milk, egg, garlic powder, and lemon juice and stir well.

3. Let the Chicken Marinate.

Place all of the chicken pieces into the marinade and let them stand until they are ready to cook. I like to have them sit for at least a good thirty to forty five minutes, if possible.

4. Grate the Cheese.

Using a cheese grater, grate three-quarters of a cup of parmesan cheese into a bowl.

5. Mince the Garlic.

6. Prepare the Breading.

In a large bowl, add 1/2 cup seasoned bread crumbs. If you don't have any you can simply grind up crackers (or toast) in a food processor and add a teaspoon of Italian seasoning.

Add the flour, baking powder, salt, and pepper, and stir until the ingredients are well combined.

7. Bread the Chicken.

Take each individual piece of chicken out of the marinade, one by one, and carefully bread them on both sides in the seasoning. Lay them on a plate until ready to pan fry.

8. Bring a Pot of Water to a Boil.

9. Add the Fettuccini to Boiling Water.

I like to add just a little extra pasta, just in case. I'm pretty sure that's how it's done traditionally in Italy and in real Italian restaurants. A true Italian chef loves to see leftovers on the plate (and also loves to see a customer soaking up his/her sauce with some bread).

9. Sauté the Garlic.

In a frying pan, heat up one tablespoon of olive oil over medium heat (I prefer using grapeseed oil since it has a higher burning point).

Sauté the garlic for about two minutes or until it is golden brown.


10. Combine the Flour, Nutmeg, and Broth.

In a medium size bowl, combine two tablespoons of flour and a pinch of nutmeg, then slowly whisk in the chicken broth until it is a smooth consistency.

11. Add the Sauce, Yogurt, and Cheese.

Pour the sauce into the frying pan with the garlic and stir.

Stir in the cheese until it melts and turn off the heat.

Pour in the yogurt and stir thoroughly.

12. Place the Chicken in the Frying Pan.

Place the chicken pieces into the frying pan and let cook for about five to six minutes.

13. Turn the Chicken Over.

Allow the chicken to cook for another five to six minutes on the other side, then transfer them to a cutting board and turn off your burner.

14. Slice the Chicken Into Strips.

15. Drain the Pasta.

16. Dice the Basil Leaves.

With a small, sharp knife, preferably a pairing knife, roll up the basil leaves and dice into small pieces.

Add the basil leaves into the alfredo sauce and stir well.

17. Dice the Oregano Leaves.

Dice up the oregano leaves. This will be the garnish for the breaded chicken.

18. Prepare Your Dish!

Serve the dishes with a pile of fettuccini topped with alfredo sauce, then add the sliced, breaded chicken and sprinkle on the fresh, diced oregano and enjoy!

This dish pairs great with garlic bread or a Fresh Caesar Salad.

Wines that Pair Well?

Red Wines that pair well with this dish:

Bordeaux, Pinot Noir


White Wines that pair well with this dish:

Pinot Grigio, Chardonnay

What is your all-time favorite Italian dish?

See results

Comments

    0 of 8192 characters used
    Post Comment

    • profile image

      cjarosz 

      4 years ago

      This recipe looks amazing! Thank you so much for sharing your ideas. Now to see if it fits in my diet challenge

    • CrisSp profile image

      CrisSp 

      4 years ago from Sky Is The Limit Adventure

      Sure! I'll even go for seconds here. Love Alfredo much more with your healthy alternative. Bookmarking and pinning.

      Thank you.

    • MPG Narratives profile image

      Marie Giunta 

      4 years ago from Sydney, Australia

      Yumm, this is what I'm cooking for my family tomorrow night. Thanks for sharing your great recipes. Voted up and pinned.

    • abetterwaytolive profile imageAUTHOR

      Casey Johnson 

      4 years ago from Sanger, Texas

      Thanks Hezekiah.

    • Hezekiah profile image

      Hezekiah 

      4 years ago from Japan

      Wow looks so good. I need to try to stay away from starches and carbs but if it's low fat then good.

    • europewalker profile image

      europewalker 

      4 years ago

      Great hub, photos very helpful. Looks delicious!

    • FlourishAnyway profile image

      FlourishAnyway 

      4 years ago from USA

      Wow, this looks good, too. Looks like you are two for two. Welcome to HubPages! Please share more recipes. It looks like you really have a talent there, sir! Voted up and sharing.

    • janshares profile image

      Janis Leslie Evans 

      4 years ago from Washington, DC

      Nice hub, yummy recipe, very well done. The pics are great. You make alfredo accessible to those who would never think of making it. 5-star rating, voted up, useful, and interesting. Welcome to HubPages!

    • AvineshP profile image

      Avinesh Prahladi 

      4 years ago from Chandigarh

      Looks yummy to me. Being a big fan of non-veg dishes, I would surely try this. The way you have explained the whole making procedure is worth appreciating.

      Thanks for the hub.

    • profile image

      Ghaelach 

      4 years ago

      Hi Casey.

      Being a fan of any chicken recipe I can tell you that this meal will be on my table before the end of the week. The combination sounds great along with the sauce and herbs.

      Thanks for sharing.

      LOL Ghaelach

      PS: welcome to HP

    • idigwebsites profile image

      idigwebsites 

      4 years ago from United States

      Mmmmmm... chicken and cheese are always the winning combination! Thanks for sharing your recipe. :)

    • Beth100 profile image

      Beth100 

      4 years ago from Canada

      Oh my! This looks deliciously tempting!! Thank you for the healthy version of alfredo -- it's going to become on of my favs!

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)