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Chicken Alfredo

Servings: 4
Calories: 478kcal

Equipment

  • 1 meat tenderizing mallet

Ingredients

  • 8 ounces uncooked fettucine
  • 1 broccoli crown (cut into florets)

Breaded Chicken:

  • 1 pound boneless, skinless chicken breast
  • 1 egg (well-beaten)
  • 2 tablespoon milk
  • ½ cup flour
  • ½ teaspoon garlic powder
  • ½ teaspoon dried oregano
  • ½ teaspoon dried basil
  • 1 pinch black pepper
  • 1 pinch salt

Sauce:

  • 1 teaspoon tub margarine or olive oil
  • 3 garlic cloves (minced)
  • 3 tablespoon all-purpose flour
  • 1 cup low-sodium chicken broth
  • 1 cup skim milk
  • 2 ounces shredded parmesan cheese
  • 1 pinch white or black pepper

Instructions

  • Boil a pot of water and cook the pasta according to package instructions.
  • Add the broccoli florets to the boiling pot of water and pasta during the last two minutes of cooking. Blanch the broccoli for 2 minutes. Drain the pasta pot, run the pasta and broccoli under cold water to stop cooking; set aside.

Make the breaded chicken:

  • While waiting for the pot of pasta water to boil, start working on the breaded chicken. First, whisk the egg and milk together in a shallow bowl.
  • Next, stir together the flour, garlic powder, basil, oregano, black pepper and salt in a second shallow bowl.
  • Put the chicken breast on a cutting board, remove all visible fat with a sharp knife, cover the piece of chicken with plastic wrap and use a meat tenderizing mallet to pound the chicken to a uniform thickness (about ½-inch thick.)
  • Cut your flat piece of chicken breast into about 3 to 4 large pieces (for quicker/easier cooking.)
  • Lightly spray a skillet with nonstick spray and pre-heat the skillet over medium heat while you work on coating the chicken breasts.
  • Dip each piece of chicken in the egg/milk mixture.
  • Dip each piece of chicken in the flour mixture. Shake off the excess, and lay the chicken in the hot skillet.
  • Cover the skillet with a lid. Cook the chicken for about 5 minutes per side. The chicken is done when a thermometer registers an internal temperature of 165 °F. Transfer the cooked chicken to a plate or cutting board (you may need to cook the chicken in batches.)

Make the sauce:

  • You can re-use the same skillet, or wipe it clean, or get a new pan.
  • Heat 1 teaspoon of butter or margarine over medium heat until it begins to sizzle.
  • Add the minced garlic and cook for 1 minute, until it becomes fragrant.
  • Whisk the flour and chicken broth together. Pour the flour/broth mixture into the skillet and whisk until the mixture begins to thicken.
  • Whisk in the skim milk
  • Whisk in the shredded Parmesan cheese and a pinch of pepper.

Put it all together:

  • Add the broccoli and pasta to the skillet, stir it around until completely coated with sauce, and let it simmer until the broccoli and noodles are heated through.
  • Slice the chicken with a sharp knife, and add the chicken to the pasta/broccoli/sauce mixture.
  • Spoon into bowls or plates and enjoy!