The challenge: make Alfredo under 300 calories. My two main concerns were small portions and lack of flavor so I added broccoli to help cut the calories without cutting the portion size, some garlic and lots of sharp Parmesan to boost the flavor. The result, a fabulous, filling and flavorful dish for only 287 calories!
I was able to make this in less than 30 minutes, you will need to start the pasta, the sauce and the chicken all at the same time but if you can multitask for 30 minutes you can relax the rest of the evening.
Makes 9 servings.
- 2 tablespoons butter
- 2 tablespoons organic all purpose flour
- 3 cups 1% milk
- 1 garlic clove
- 1 box whole wheat penne pasta
- 2 cups broccoli florets
- 5 tablespoons shredded Parmesan cheese
- 1 chicken breast
- 2 teaspoons olive oil
- freshly ground black pepper
In a large sauce pan cook the pasta according to the package to aldente. Drain and set aside.
Drizzle the chicken with olive oil, salt and pepper both sides and grill for 5 minutes each side until the center is white. Remove and chop into cubes and set aside.
In a large sauce pan melt butter on medium low and add the flour, stir in a figure 8 for about 5 minutes until it browns and becomes a thick paste (this is a roux) then add the milk and garlic clove, stir often so it does not burn. Cook the sauce on medium low sauce until it just coats the back of your spoon, about 20 minutes. Remove 1/3 of the sauce to a bowl and set aside.
Add the pasta and the pepper to the Alfredo sauce and mix well so every piece of pasta is coated. Turn off heat and move to a 9×13 casserole dish. Top with the remainder of the Alfredo sauce and the cheese and place in the oven for 5-10 minutes until the cheese is melted.
Each serving (approximately 1 cup) has:
- Calories: 287
- Fat: 6
- Fiber: 5
- Protein: 13
- Carbs: 43