Fit Chicken Alfredo

November 28, 2011

in Dinner in a Dash, Gluten Free, Healthy "MAKEOVERS", Recipes

fit chicken alfredo -

Chicken alfredo isn’t exactly something you’d think would fit into a healthy eating plan.  But this version sure does!  Best part – tastes similar to the original.

Fit Chicken Alfredo

Makes 3 servings

115 grams dried brown rice pasta (I used shells).  If gluten free isn’t an issue, use a whole grain pasta in whatever shape (nutrition may differ).
1 Tbsp butter
1 Tbsp flour (I used Bob’s Red Mill all-purpose gluten free flour)
3 cloves garlic, minced fine
Pinch sea salt
1 cup unsweetened almond milk (or milk of choice)
1 tsp dried parsley
1/4 cup fresh grated Parmesan cheese
6 oz cooked chicken breast, chopped into small chunks

Cook pasta according to package directions.  In a small pot, melt butter, add flour and cook for 30 seconds.  Add garlic & parsley and cook another 30 seconds.  Add milk slowly, stirring until thickened.  Add in cheese & salt.  Simmer for 5 minutes on low.  Meanwhile, cut up chicken breast and warm up in microwave if cold.  Drain pasta & divide in thirds.  Over each serving of pasta, add half the sauce and half the chopped chicken.  Stir gently to combine.  Serve & enjoy!

Note: Its a decent “size-sized” portion.  Serve it up with some veggies or salad.

Nutrition (per serving)   Calories: 283   Fat: 8.4 g   Carbs: 31 g   Sugars: 0 g   Fiber: 2 g   Sodium: 302 mg   Protein: 19 g

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I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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  • Melissa

    I made this last night and really liked it.  It is definitely a keeper!  Thanks

    • Kristine Fretwell

      Awesome! Glad you liked it!

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  • Testing

    Delicious dish!

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