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Skinny Low-Fat Chicken Fettuccine Alfredo

A lighter version of classic chicken fettuccine alfredo made with low-fat milk, lean chicken, and real Parmesan cheese for a creamy 30-minute dinner.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American, Italian
Calories: 385
Ingredients Equipment Method Notes

Ingredients
  

  • 2 lean skinless chicken breasts
  • 8 oz whole wheat or gluten-free fettuccine
  • 2 cups low-fat milk 1% or 2%
  • 1 tbsp all-purpose flour
  • 1/3 cup freshly grated Parmesan cheese
  • 1 small onion diced
  • 2 cloves garlic minced
  • 1 tsp Italian herbs dried or fresh
  • olive oil spray
  • salt and black pepper to taste
  • fresh parsley chopped for garnish

Equipment

  • large skillet
  • Large pot for pasta
  • whisk or fork
  • cutting board and knife

Method
 

  1. Pat chicken breasts dry and season both sides with salt, pepper, and Italian herbs. Heat a large skillet over medium heat, spray with olive oil spray, and cook chicken for 6 to 7 minutes per side until internal temperature reaches 165°F. Remove, rest for 5 minutes, slice thinly, and set aside.
  2. Bring a large pot of salted water to a boil. Cook fettuccine according to package directions until al dente. Before draining, reserve 1 cup of pasta cooking water. Drain pasta but do not rinse.
  3. In the same skillet used for chicken, spray with olive oil and sauté diced onion over medium heat for 3 to 4 minutes until soft. Add minced garlic and cook for 30 seconds. In a separate bowl, whisk together low-fat milk and flour until smooth. Pour into the skillet and stir constantly over medium heat for 3 to 4 minutes until thickened.
  4. Reduce heat to low and stir in freshly grated Parmesan cheese until melted and smooth. Add sliced chicken and cooked fettuccine to the skillet. Toss with tongs to coat evenly. Add reserved pasta water a few tablespoons at a time if sauce is too thick.
  5. Taste and adjust seasoning with salt and pepper. Remove from heat, garnish with chopped fresh parsley, and serve immediately.

Notes

Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Sauce will thicken when cold. Reheat gently on the stovetop with a splash of milk, stirring frequently.
Substitutions: Use regular fettuccine instead of whole wheat. Replace chicken with shrimp (cook 2-3 minutes per side). Use gluten-free pasta for a gluten-free version. Skim milk works but produces a thinner sauce.
Serving Suggestions: Serve with Caesar salad, roasted asparagus, garlic bread, or steamed broccoli. Add vegetables like broccoli florets or spinach directly to the pasta during final tossing.
Make-Ahead: Cook components separately and store in different containers. Combine and reheat when ready to serve for best texture.
Pro Tip: Use freshly grated Parmesan from a block rather than pre-shredded for smoothest melting. Remove pan from heat before adding cheese to prevent graininess.