Loaded Alfredo with Chicken and Vegetables

A healthier alternative to this classic Italian meal.

October 17, 2012

Serves: 4
Prep:  18min
Cook: 33min
Total: 41min

  • 2 tbsp unsalted butter
  • 3 tbsp organic flour
  • 3 cups 2% milk
  • 2 cloves garlic, chopped
  • 2 tablespoons grated parmesan
  • salt and black pepper to taste
  • 1/2 tbsp olive oil
  • 2 cups bite-size broccoli florets
  • 8 oz cremini mushrooms, sliced
  • 1/4 cup chopped sundried tomatoes
  • 8 oz cooked chicken breast, thinly sliced (store-bought rotisserie chicken works well)
  • 12 oz whole-wheat fettuccine




1. To make the bechamel, melt the butter in a saucepan over medium-low heat. Whisk in the flour. Cook for 1 minute. Slowly whisk in the milk to prevent any lumps from forming. Add the garlic and simmer, whisking often, for 10 to 15 minutes, or until nicely thickened. Stir in the Parmesan and season with salt and pepper. Keep warm.

2. Heat the oil in a large skillet or saute pan over medium-high heat. Add the broccoli and cook for 3 to 4 minutes. Add the mushrooms and tomatoes. Cook for 5 minutes, or until the vegetables have lightly caramelized. Stir in the chicken. Season with salt and pepper.

3. Meanwhile, cook the pasta according to the package instructions. Drain, reserving 1 cup of the cooking water. Return the pasta to the pot, add the sauce and the chicken mixture, and toss to coat. If the sauce is too thick, add some of the pasta water to thin it. Serve immediately.

Nutritional Facts per serving

Calories               615.2 cal
Fat                       15.3 g
Saturated fat        7.5 g
Cholesterol          80.3 mg
Sodium                285.7 mg
Carbohydrates     83.5 g
Total sugars         14 g
Dietary fiber         12.8 g
Protein                 40.8 g

Healthy Recipe Courtesy of Rodale Recipe Finder

Photo: Mitch Mandel