Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Healthy Garlic Chicken Spaghetti with Light Creamy Alfredo Sauce

Healthy Garlic Chicken Spaghetti with Light Creamy Alfredo Sauce

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews
  • Author: Clarice
  • Prep Time: 10 Mins
  • Cook Time: 25 Mins
  • Total Time: 35 Mins
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: Italian-American
  • Diet: High Protein

Description

Enjoy a comforting, velvety pasta dish that aligns with a healthy lifestyle. This recipe features tender, lean chicken breast and hearty whole wheat spaghetti tossed in a rich, light Alfredo sauce. By replacing heavy cream with a clever combination of low-sodium chicken broth, milk, and a touch of reduced-fat cheese, you get all the indulgence you crave without the excess calories. Perfectly seasoned and quick to prepare, it is an ideal weeknight dinner for the whole family.


Ingredients

Scale

1 lb boneless, skinless chicken breast, cut into bite-sized pieces
1 tbsp olive oil
1 tbsp unsalted butter
4 garlic cloves, minced
1 tsp Cajun seasoning
1/2 tsp Italian seasoning
1/2 tsp smoked paprika
1/4 tsp salt
1/4 tsp black pepper
10 oz whole wheat spaghetti
3/4 cup 2% milk
3/4 cup low-sodium chicken broth
2 oz reduced-fat cream cheese, softened
1/3 cup freshly grated Parmesan cheese
1/4 cup shredded part-skim mozzarella cheese
1 tsp cornstarch mixed with 1 tbsp cold water


Instructions

Step 1: Boil the Pasta

Bring a large pot of lightly salted water to a rolling boil. Add the spaghetti and cook according to the package instructions until it reaches an al dente texture. Before you drain the pasta, make sure to reserve about ½ cup of the starchy pasta water, as this will help bind your sauce later.

Step 2: Season the Chicken

In a medium-sized mixing bowl, combine the cubed chicken breast with the Cajun seasoning, Italian seasoning, smoked paprika, salt, and black pepper. Toss well until each piece of chicken is evenly coated in the spices.

Step 3: Sear the Chicken

Heat the olive oil and butter in a large skillet over medium-high heat. Add the seasoned chicken in a single layer. Cook for 6 to 8 minutes, turning the pieces occasionally, until they are golden brown and reach an internal temperature of 165°F. Remove the chicken from the skillet and set it aside on a plate.

Step 4: Build the Sauce Base

Reduce the heat of the skillet to medium-low. Add two cloves of minced garlic and sauté for about 30 seconds until fragrant. Pour in the chicken broth and milk, using a wooden spoon to scrape up all the flavorful browned bits from the bottom of the pan.

Step 5: Thicken and Serve

Whisk in the softened cream cheese until the sauce is smooth. Stir in the cornstarch slurry and simmer for 2 minutes. Lower the heat to low, then add the Parmesan, mozzarella, remaining garlic, and garlic powder. Once melted, stir in the lemon juice, toss in your cooked spaghetti, and add the chicken back in. Add reserved pasta water as needed for consistency and garnish with parsley.

Pro Tips

  • Keep your heat low when adding the cheeses to ensure the sauce stays silky and does not become grainy or separate.
  • Always use a meat thermometer to ensure your chicken hits 165°F, keeping it juicy and safe to eat.
  • If the sauce becomes too thick while tossing, add the reserved pasta water one tablespoon at a time until you reach your desired consistency.
  • For the best flavor, grate your Parmesan cheese from a block rather than using pre-shredded varieties.

Notes

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop with a splash of milk or broth if the sauce has thickened too much. You can add steamed broccoli or spinach to increase the vegetable content.


Nutrition

  • Serving Size: 1.5 cups
  • Calories: 420
  • Sugar: 4g
  • Sodium: 580mg
  • Fat: 14g
  • Saturated Fat: 6g
  • Carbohydrates: 48g
  • Fiber: 6g
  • Protein: 32g
  • Cholesterol: 85mg