Healthy Chicken Alfredo (Low Fat + High Protein)

A lighter take on classic chicken Alfredo featuring blackened chicken tenderloins and a creamy low-fat Parmesan sauce tossed with fettuccine pasta.

american
italian
Nutrition

Provides high protein from chicken and cheese with moderate carbohydrates from pasta while keeping fat content lower through the use of low-fat milk and lean chicken tenderloins.

29% of daily energy
53 g
Carbs
16 g
Total fat
42 g
Protein
Egg FreeHigh ProteinNut FreePeanut FreeSesame FreeShellfish FreeSoy Free

This information is AI-estimated and percentages are of an average adult's recommended daily intake. For the most accurate details, please rely on product packaging. Always consult your doctor for professional dietary advice.

pastadinnerlunchair fryermain coursefamily friendlystovetop

Healthy Chicken Alfredo (Low Fat + High Protein)

Lauren Fit Foodie (Lauren)

4

servings

0

per serve

0

minutes

Log in to Tasty Bites to save this recipe to your personal digital cookbook.
Create meal plans, manage your grocery lists, and convert or scale ingredients with the step-by-step cooking assistant.
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Ingredients
Blackened Chicken Tenders
Chicken Tenderloins
1 pound Chicken Tenderloins
Olive Oil
0.5 tablespoon Olive Oil
Paprika
2 teaspoon Paprika also 2 tsp garlic powder and 2 tsp onion powder
Cumin
1 teaspoon Cumin also 1 tsp oregano, 1 tsp salt, and 1 tsp black pepper
Red Pepper Flakes
0.25 teaspoon Red Pepper Flakes optional
Fettuccini Alfredo
Unsalted Butter
2 tablespoon Unsalted Butter
Garlic
2 clove Garlic minced
All-purpose Flour
2 tablespoon All-purpose Flour
Chicken Broth
1 cup Chicken Broth
Low-fat Milk
1 cup Low-fat Milk or milk of choice
Fresh Parmesan Cheese
0.75 cup Fresh Parmesan Cheese grated or shaved; more for garnishing
Salt And Pepper
0.5 teaspoon Salt And Pepper
Fettuccine Pasta
8 ounce Fettuccine Pasta uncooked
Fresh Parsley
Fresh Parsley chopped; for serving
Equipment
Air fryer

Air fryer

Large pot

Large pot

Large skillet

Large skillet

Small bowl

Small bowl

Whisk

Whisk

Colander

Colander

Paper Towels

Paper Towels

Grater

Grater

Cooking spray

Cooking spray

Instructions
1
Preheat the air fryer to 390 degrees F.
2
In a small bowl, mix together all the spices for the blackened chicken.
3
Pat chicken tenderloins dry with a paper towel and spray with cooking spray. Then toss evenly with the seasoning mix.
4
Spray air fryer basket with cooking spray. Place the tenders in the basket in a single layer. Cook for 4-5 minutes, then flip and cook for another 4-5 minutes or until cooked through. Then set on a plate to rest.
5
Add water to a pot and bring to a boil. Add salt to taste. Once at a rolling boil, add fettuccine. Stir occasionally so the noodles don't stick to each other. Cook for about 10 minutes, or until the noodles are al dente (they are best when not overcooked). Drain when done and set aside.
6
Meanwhile, spray a large skillet with cooking spray and set to medium heat. Add the butter and garlic and let simmer for a minute.
7
Add flour and quickly stir to form a paste. Then whisk in the chicken broth and milk. Let simmer for 6-7 minutes or until it starts to thicken.
8
Reduce heat to low and add the parmesan cheese, salt and pepper. Stir, until the cheese is melted then remove from heat and toss with the noodles. Taste and add more salt, if needed.
9
Serve up in a bowl with the blackened chicken and top with fresh parsley and parmesan cheese!
Healthy Chicken Alfredo (Low Fat + High Protein)

Healthy Chicken Alfredo (Low Fat + High Protein)

Lauren Fit Foodie (Lauren)

4

servings

0

per serve

0

minutes

A lighter take on classic chicken Alfredo featuring blackened chicken tenderloins and a creamy low-fat Parmesan sauce tossed with fettuccine pasta.

american
italian
Log in to Tasty Bites to save this recipe to your personal digital cookbook.
Create meal plans, manage your grocery lists, and convert or scale ingredients with the step-by-step cooking assistant.
Log in or sign up to get started
Ingredients
Blackened Chicken Tenders
Chicken Tenderloins
1 pound Chicken Tenderloins
Olive Oil
0.5 tablespoon Olive Oil
Paprika
2 teaspoon Paprika also 2 tsp garlic powder and 2 tsp onion powder
Cumin
1 teaspoon Cumin also 1 tsp oregano, 1 tsp salt, and 1 tsp black pepper
Red Pepper Flakes
0.25 teaspoon Red Pepper Flakes optional
Fettuccini Alfredo
Unsalted Butter
2 tablespoon Unsalted Butter
Garlic
2 clove Garlic minced
All-purpose Flour
2 tablespoon All-purpose Flour
Chicken Broth
1 cup Chicken Broth
Low-fat Milk
1 cup Low-fat Milk or milk of choice
Fresh Parmesan Cheese
0.75 cup Fresh Parmesan Cheese grated or shaved; more for garnishing
Salt And Pepper
0.5 teaspoon Salt And Pepper
Fettuccine Pasta
8 ounce Fettuccine Pasta uncooked
Fresh Parsley
Fresh Parsley chopped; for serving
Equipment
Air fryer

Air fryer

Large pot

Large pot

Large skillet

Large skillet

Small bowl

Small bowl

Whisk

Whisk

Colander

Colander

Paper Towels

Paper Towels

Grater

Grater

Cooking spray

Cooking spray

Instructions
1
Preheat the air fryer to 390 degrees F.
2
In a small bowl, mix together all the spices for the blackened chicken.
3
Pat chicken tenderloins dry with a paper towel and spray with cooking spray. Then toss evenly with the seasoning mix.
4
Spray air fryer basket with cooking spray. Place the tenders in the basket in a single layer. Cook for 4-5 minutes, then flip and cook for another 4-5 minutes or until cooked through. Then set on a plate to rest.
5
Add water to a pot and bring to a boil. Add salt to taste. Once at a rolling boil, add fettuccine. Stir occasionally so the noodles don't stick to each other. Cook for about 10 minutes, or until the noodles are al dente (they are best when not overcooked). Drain when done and set aside.
6
Meanwhile, spray a large skillet with cooking spray and set to medium heat. Add the butter and garlic and let simmer for a minute.
7
Add flour and quickly stir to form a paste. Then whisk in the chicken broth and milk. Let simmer for 6-7 minutes or until it starts to thicken.
8
Reduce heat to low and add the parmesan cheese, salt and pepper. Stir, until the cheese is melted then remove from heat and toss with the noodles. Taste and add more salt, if needed.
9
Serve up in a bowl with the blackened chicken and top with fresh parsley and parmesan cheese!
pastadinnerlunchair fryermain coursefamily friendlystovetop
Nutrition

Provides high protein from chicken and cheese with moderate carbohydrates from pasta while keeping fat content lower through the use of low-fat milk and lean chicken tenderloins.

29% of daily energy
53 g
Carbs
16 g
Total fat
42 g
Protein
Egg FreeHigh ProteinNut FreePeanut FreeSesame FreeShellfish FreeSoy Free

This information is AI-estimated and percentages are of an average adult's recommended daily intake. For the most accurate details, please rely on product packaging. Always consult your doctor for professional dietary advice.

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