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.
- Prep time: 25 min
- Cook time: 1 hour
- Ready in: 1 hour 25 min
- Yields: Serves Four People
- 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
- One Pound Fettuccini Pasta
- PInch Ground Nutmeg
You Will Need:
- Wax Paper
- Measuring Cup
- 2 Large Saucepans
- 2 Frying Pans
- Cutting Board
- Cheese Grater
- Measuring Spoons
- 3 Medium size bowls
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