Lightened-Up Cajun Chicken and Broccoli Alfredo

Ingredients:

  • 1 pound boneless, skinless chicken breasts, thinly sliced
  • 1 tablespoon Cajun seasoning (check for low-sodium)
  • 8 ounces whole wheat fettuccine pasta
  • 2 cups broccoli florets
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 cup unsweetened almond milk (or any low-fat milk of your choice)
  • 1 cup low-sodium chicken broth
  • 1 tablespoon all-purpose flour
  • 1/2 cup grated Parmesan cheese
  • Salt and black pepper to taste
  • Fresh parsley, chopped, for garnish

Instructions:

  1. In a bowl, toss the sliced chicken with Cajun seasoning, ensuring it’s evenly coated. Set aside.
  2. Cook the whole wheat fettuccine pasta according to package instructions, adding the broccoli during the last 3 minutes of cooking. Drain and set aside.
  3. Heat olive oil in a large skillet over medium heat. Add the seasoned chicken and cook until browned and cooked through, about 5-7 minutes. Remove chicken from the skillet and set aside.
  4. In the same skillet, add minced garlic and sauté for 1-2 minutes until fragrant.
  5. Whisk together almond milk, chicken broth, and flour in a bowl until smooth. Pour the mixture into the skillet, stirring constantly until it thickens, about 3-4 minutes.
  6. Reduce heat to low, add Parmesan cheese, and stir until melted. Season with salt and black pepper to taste.
  7. Add the cooked chicken, fettuccine, and broccoli to the skillet, tossing to coat evenly in the Alfredo sauce. Cook for an additional 2-3 minutes until everything is heated through.
  8. Serve the lightened-up Cajun Chicken and Broccoli Alfredo hot, garnished with fresh chopped parsley.

Nutrition Information (per serving):

Calories: ~350 Protein: ~30g Carbohydrates: ~30g Fat: ~12g Fiber: ~6g Weight Watchers Points: ~8 per serving (points may vary based on specific ingredients and serving sizes)

Title: Nutrient-Rich Cajun Chicken and Broccoli Alfredo – A Healthier Indulgence

Introduction:

Indulging in a flavorful and satisfying dish doesn’t have to compromise your commitment to a healthier lifestyle. Our Lightened-Up Cajun Chicken and Broccoli Alfredo offers a tantalizing blend of Cajun-spiced chicken, whole wheat fettuccine, and crisp broccoli enveloped in a creamy, guilt-free Alfredo sauce. This carefully crafted recipe not only pleases the palate but also aligns seamlessly with a weight-conscious and nutrition-focused approach.

Ingredients:

  1. Chicken Preparation:
    • Begin by slicing 1 pound of boneless, skinless chicken breasts into thin strips.
    • Coat the chicken evenly with a tablespoon of low-sodium Cajun seasoning, ensuring a robust and flavorful base.
  2. Whole Wheat Fettuccine and Broccoli:
    • Cook 8 ounces of whole wheat fettuccine pasta according to package instructions.
    • Add 2 cups of fresh broccoli florets to the boiling pasta water during the last 3 minutes of cooking for a vibrant burst of nutrients.
  3. Cajun Chicken Perfection:
    • In a large skillet, heat 1 tablespoon of olive oil over medium heat.
    • Cook the Cajun-seasoned chicken until golden brown and fully cooked, approximately 5-7 minutes. Set aside for later incorporation.
  4. Savory Alfredo Sauce:
    • In the same skillet, infuse the base with 2 minced garlic cloves for an aromatic foundation.
    • Whisk together 1 cup of unsweetened almond milk (or your preferred low-fat milk) with 1 cup of low-sodium chicken broth and 1 tablespoon of all-purpose flour until a smooth consistency is achieved.
    • Pour this velvety mixture into the skillet, stirring continuously until it thickens, providing a guilt-free Alfredo sauce.
  5. Cheese Integration:
    • Add 1/2 cup of grated Parmesan cheese to the sauce, stirring until it melts seamlessly into the mixture.
    • Season with salt and black pepper to taste, ensuring a well-balanced flavor profile.
  6. Unified Harmony:
    • Reintroduce the cooked Cajun chicken, fettuccine, and broccoli to the skillet, ensuring each component is thoroughly coated in the Alfredo goodness.
    • Allow the ensemble to harmonize over low heat for an additional 2-3 minutes, ensuring all elements meld into a symphony of flavors.

Garnish and Presentation:

Serve this delectable creation piping hot, garnished with a sprinkle of fresh chopped parsley, adding a touch of vibrancy and a hint of herbaceous finesse.

Nutritional Profile:

This meticulously curated dish offers a nutritional oasis, boasting approximately 350 calories per serving, with an impressive protein content of around 30g. Carbohydrates hover around 30g, while a moderate fat content of 12g contributes to a well-rounded meal. With a fiber content of approximately 6g, this dish is designed to keep you satisfied and nourished.

Weight Watchers Points:

Estimating at around 8 points per serving (points may vary based on specific ingredient choices and portion sizes), our Lightened-Up Cajun Chicken and Broccoli Alfredo is a thoughtful addition to your balanced meal repertoire.

Conclusion:

Elevate your culinary experience with this meticulously crafted recipe that not only honors your commitment to wellness but also invites a symphony of flavors to dance on your palate. Embrace the goodness of a nutrient-rich dish that proves healthy choices need not compromise on indulgence.