Lighter Chicken Alfredo Pasta

With not much time left to thaw out whatever meat I planned to use for dinner today, I had to come up with something fast. I was having a hard time figuring out something that hadn’t been eaten here in a while, then I had a thought–hey, pasta!

Yes, my first pasta post is here, and it’s a healthy one too! I searched around for a bit to find a “lightened up” alfredo sauce, because while almost everyone loves the flavour of alfredo (me excluded… :P), it is basically made from cream, cream cheese, and butter. Not the healthiest dinner, especially when layered over a plate of carbolicious pasta. Made my way though, with lighter, but identical tasting alfredo, whole wheat pasta, and chicken breast, it’s actually great! If you want this to be vegetarian, use vegetable broth and leave out the chicken, and if you want it to be vegan… well I pretty much don’t think alfredo can actually become vegan. Using soy milk and vegan cheese could be a cool experiment though. I’ll converse with some vegan family members, and see if they’re willing to be guinea pigs 😀


  • 2 boneless, skinless chicken breasts
  • 2 tbsp dried rosemary (roughly)
  • 2 tbsp olive oil, divided
  • 12 ounces of whole wheat pasta
  • 4 cloves of garlic, minced
  • 1 cup chicken broth
  • 1 cup lowfat milk
  • 3/4 cup grated Parmesan cheese (I used lower fat)
  • salt and pepper to taste

This scrumptious dish can be made in about 30 minutes, so be ready to be blown away!

I caramelized my chicken breast first, and then threw it back into the pan to heat up towards the end. Cube your breasts, then add to a pan with a tablespoon of olive oil and some rosemary sprinkled over the bottom. Cook the chicken for 2-3 minutes on one side until about halfway cooked from the bottom up, then sprinkle the chicken with more rosemary and flip it over to finish cooking.

Cook your pasta however your package tells you, making sure to salt your water, and while that’s going on, get to making your sauce!

Heat your olive oil in a medium sized pot, over medium heat, and then cook your minced garlic until fragrant. Add your flour and stir to combine, and cook for a minute to make sure you get the raw flour taste out. Whisk or stir in the chicken broth until smooth, then whisk in the milk until smooth. Bring it to a simmer, then cook for a minute. Add your Parmesan cheese, and cook for a minute.

Reduce heat to medium-low, if your pasta isn’t ready yet, but if it is, drain pasta well, return it to your pot, and then add the alfredo sauce. Portion out your pasta, and top with caramelized chicken breast.



-Happy Cooking!


2 thoughts on “Lighter Chicken Alfredo Pasta

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