Description
Chicken Alfredo is typically a caloric bomb with little vegetables. With butter, heavy cream, and white pasta, this dish can use some improvement. I'm making a lighter version here with an insane 60 g of protein per serving. I'm also adding some broccoli for additional volume, and swapping the pasta for sweet potatoes. Potatoes are cheaper and healthier than pasta, and it's just what I'm in the mood for today
Time
Prep Time:
15 minutes
Cook Time:
30 minutes
Total Time:
45 minutes
Cost
Total Cost:
Cost per Serving:
$2.84
Ingredients
Serving(s)
Potatoes
- 1 lb Sweet potato
- 1 tsp Extra virgin olive oil
- 1/2 tsp Black pepper, ground
Broccoli
- 3 lb Frozen broccoli, thawed
- 2 tsp Extra virgin olive oil
- 1 tsp Black pepper, ground
Chicken
- 2 medium Onion
- 1 tsp Extra virgin olive oil
- 2 lb Boneless skinless chicken breast
- 1 tsp Salt
- 1 tsp Black pepper, ground
Sauce
- 2 cup Nonfat cottage cheese
- 12 oz Fat free evaporated milk
- 3/4 cup Grated parmesan cheese
- 1 tbsp Garlic powder
- 1 tbsp Onion powder
- 1 tsp Nutmeg, ground
Instructions
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- Preheat your oven to 400F, and line 3 baking sheets with parchment paper
- Wash and dice your sweet potatoes, and add to one pan. Season with oil and pepper (the sauce is salty)
- Add your (defrosted) broccoli to the other 2 pans, and again season with oil and pepper (the sauce is salty)
- Roast both the broccoli and sweet potatoes at 400F until browned and softened, about 30 minutes
- Heat a pan over medium heat with olive oil. Dice your onion, and add to the pan. Cover and cook until translucent
- Meanwhile, dice your chicken into cubes. Add to the pan along with salt and pepper when the onions are translucent. Cook until the chicken is 165F. Remove from the heat
- As the chicken cooks, prepare your sauce. Blend together all ingredients in a food processor until smooth - cottage cheese, evaporated milk, grated cheese, garlic powder, onion powder, and nutmeg
- To assemble, mix together the sweet potatoes, broccoli, chicken, and Alfredo sauce in a large bowl. Divide into 6 servings (about 500 g each)
Nutrition Facts
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Total Fat: 12.8g (16 %)
Saturated Fat: 4.1g (20 %)
Polyunsaturated Fat: 1.5g
Monounsaturated Fat: 4.6g
Cholesterol: 131mg (44 %)
Sodium: 1163mg (51 %)
Total Carbohydrate: 46.0g (17 %)
Fiber: 10.5g (38 %)
Net Carbs: 35.5g
Total Sugar: 15.8g
Protein: 59.0g (118 %)
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Vitamin B12: 1.01mcg (42 %)
Vitamin D: 1.13mcg (6 %)
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Calcium: 547mg (42 %)
Iron: 4.07mg (23 %)
Magnesium: 140mg (33 %)
Potassium: 1662mg (35 %)
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