Serving Size: About 1 1/4 cup
WW Points +: 8 Calories: 332.5 Total Fat: 4.5 g
Ok, I know what you're thinking: Buffalo Chicken Alfredo?? It sounds strange, but trust me it is so good! I ordered this at a restaurant a while back and it was delicious! However, I knew it wasn't Weight Watchers friendly (I pretended it was though). The chicken was basically a breaded boneless buffalo wing, chopped into small pieces, and that right there screams fried and unhealthy. So I decided to do it my way and lighten it up! :)
This dish combines seared chicken breast with a light buffalo Alfredo sauce and whole wheat pasta. The sauce is made from skim milk, chicken broth, 2 types of cheese, hot sauce, and Greek yogurt to make a creamy Alfredo with a kick.
I used boneless chicken tenders because it was what I had on hand (and what was on sale!) but regular chicken breast will work--you're going to slice it up anyways! I also used angel hair pasta (again, it was on sale) but a linguine or fettuccine would be even better, as long as it is whole wheat.
You have to give this a try...seriously. Do it. How can you not?? It's less than 5 g of fat per serving. You won't be sorry. :)
- 1 1/2 pounds uncooked Boneless Skinless Chicken Breast
- 14 oz Whole Wheat Pasta
- 3 tsp Extra Virgin Olive Oil
- 1 tbsp Minced Garlic (about 4 cloves)
- 2 tbsp White Whole Wheat Flour
- 3/4 cup Fat Free, Reduced Sodium Chicken Broth
- 1 1/4 cup Fat Free Milk
- 4 oz Chobani Non-Fat Plain Greek Yogurt (about 1/4 cup)
- 1/4 cup Frank's RedHot Original Hot Sauce
- 1/4 cup plus 2 tbsp Fat Free Grated Parmesan Cheese
- 1 oz Reduced Fat Blue Cheese Crumbles (I used Stella brand)
- Salt and Pepper
Bring a large pot of water to a boil. Cook Whole Wheat Pasta according to package directions. Drain and transfer to a large mixing bowl.
Spray a large skillet with cooking spray and heat over medium-high heat. Season chicken with salt and pepper on both sides. Add to pan and cook for 7 minutes on each side.
Remove from skillet and let rest for at least 5 minutes. Slice on a diagonal into bite-sized pieces. Set aside.
While Chicken is resting, prepare the Buffalo Alfredo Sauce. Add 3 tsp of Olive Oil to a large skillet and heat over medium heat. Add Garlic and saute until golden. Add Flour and whisk to combine with the garlic and oil.
Slowly add Milk and Chicken Broth to the flour mixture, whisking to break up any clumps. Let simmer, stirring constantly for about 2 minutes.
Add Greek Yogurt and stir until it is well combined. Bring to a slow boil and let bubble for about 3 minutes, until sauce has thickened slightly.
Next, add Hot Sauce and stir until combined. Add Parmesan Cheese and Blue Cheese and mix until it has melted. Sauce will thicken even more when the cheese is added. (If sauce is too thick, add a little more Chicken Broth, 1 tbsp at a time).
Add salt and pepper to taste. I only added a little salt as the cheese makes it salty, but I did add about 1 tsp of pepper.
Add chicken and toss to coat. Pour over the pasta in a large mixing bowl and toss to coat evenly.
Serve warm with extra blue cheese crumbles and freshly chopped parsley.