Light Chicken Alfredo with Zucchini Noodles
Nutrition per serving
Ingredients
- 400g chicken breast, sliced into thin strips
- 3 large zucchini (about 700g), spiralized into noodles
- 150g whole wheat spaghetti
- 200g low-fat Greek yogurt
- 40g parmesan, grated, plus extra to serve
- 150ml low-fat milk
- 2 garlic cloves, finely minced
- 1 tbsp butter
- 1 tsp olive oil
- 1/2 tsp ground nutmeg
- Salt and black pepper to taste
- Fresh parsley, chopped, to serve
Instructions
Cook the spaghetti in salted boiling water according to package directions until al dente, then drain, reserving a cup of the pasta water.
Heat the olive oil in a large pan over medium-high heat. Season the chicken with salt and pepper and sear 5 to 6 minutes until golden and cooked through, then set aside.
In the same pan, melt the butter and sauté the garlic 30 seconds until fragrant.
Lower the heat, add the milk and nutmeg, then whisk in the yogurt gradually until the sauce is smooth.
Stir in the parmesan until melted. If the sauce is too thick, loosen it with a splash of the reserved pasta water.
Add the zucchini noodles, spaghetti and chicken to the sauce and toss 2 minutes until the noodles soften and everything is coated.
Serve immediately with extra parmesan and fresh parsley on top.
This light chicken alfredo with zucchini noodles is the dish that proves creamy comfort food does not have to be heavy. Thin strips of chicken breast get seared until golden, then simmer in a clever lightened-up alfredo sauce — low-fat Greek yogurt, milk and a little real parmesan, with garlic and nutmeg giving it that classic rich flavor without a cup of heavy cream. The secret to the silky texture is melting a spoonful of butter with the garlic first, then whisking the yogurt in gradually so it blends smooth instead of splitting. Instead of a plateful of pasta, fresh zucchini noodles get tossed with a modest handful of whole wheat spaghetti — keeping the bite satisfying and vegetable-packed, with just enough pasta to feel like real alfredo. The noodles soften in only two minutes in the hot sauce, never turning soggy or watery. A generous shower of freshly grated parmesan and chopped parsley on top finishes the dish. The zucchini keeps the carbs in check while the yogurt sneaks in extra protein you would never guess is there. Each serving delivers 46 grams of protein for just 440 calories, alongside 36 grams of carbs, 12 grams of fat and 5 grams of fiber. It is a dinner that fully satisfies the creamy-pasta craving while leaving you light and energized — and it reheats beautifully the next day.
