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Monday, May 16, 2011

Low Fat Fettuccine Alfredo with Grilled Chicken

Difficulty: EASY
Servings: 6

Nutrition Information For Sauce and Chicken (excluding pasta)
Calories: 329
Sat fat: 5g; polyunsaturated 1.5g; monosaturated 7g
Protein 37g; Carbohydrates 10g
Nutrition information for pasta varies by brand (see package for details)

About this Recipe

I was challenged by FoodieMama to create an Alfredo Sauce that trumped the taste and texture of her traditional high fat, heavy whipping cream and butter version.  Once again, the competitive Anabolic Gourmet rose to the challenge and created yet another crowd pleaser that is both low fat and tasty! Alfredo sauce is very easy and takes only minutes to prepare. This recipe uses fresh garlic, extra virgin olive oil, and fat-free half and half. The taste and texture is awesome, and no one would ever guess that this dish is low fat.  The seasoning for the chicken very much compliments the Alfredo Sauce.



  • 6 medium (about 6 oz. each) Boneless, Skinless, Chicken Breast Halves
  • 4 Cloves Garlic, peeled and smashed with the broad side of a chef's knife
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon ground nutmeg
  • Salt and freshly-ground Black Pepper to taste

Alfredo Sauce

  • 4 Cloves Garlic, pressed
  • 3 Tablespoons Extra Virgin Olive Oil
  • 2 Tablespoons All Purpose Flour
  • 2 Cups Fat-Free Half and Half
  • 1/2 Cup Skim Milk
  • 1 Cup Grated Parmesan Cheese
  • 1/4 teaspoon Ground nutmeg
  • Freshly grated black pepper to taste
  • 1 Pound Barilla Plus Multigrain Fettuccine or Bow Tie Pasta (For the ultimate in taste and nutritional value, try your hand at Body Builders' High Protein Fettuccine)
  • Shredded Parmesan Cheese for garnish


  1. Make spice mixture for chicken: Combine cinnamon, ginger, cloves, and nutmeg in a small cup and stir to thoroughly combine.
  2. Prepare Chicken: If chicken breasts are thick, flatten them some by pounding, rough side up, between two pieces of plastic wrap. Thoroughly rub both sides of each chicken breast with the smashed garlic cloves. Generously season both sides of chicken breasts with salt and freshly-ground pepper.  Last, lightly sprinkle both sides of each chicken breast with about 1/2 teaspoon of the spice mixture. Cover with plastic wrap and refrigerate until ready to grill.
  3. Grill chicken just until juices run clear and chicken is completely opaque. Do not over-cook or the chicken will be dry. Rest chicken breasts for 10 minutes and thinly slice on an angle.
  4. Prepare Alfredo Sauce: Into a medium saucepan set over medium heat, combine olive oil and pressed garlic. Saute until garlic bits are slightly softened (about 3 minutes). Add the flour and cook 3 minutes whisking constantly. Add the fat free half and half, plus the skim milk and bring just to a boil. Whisk in remaining ingredients and keep sauce warm until ready to serve.
  5. Cook pasta according to package directions, and thoroughly drain.
  6. Toss pasta with about 3/4 of the Alfredo sauce, divide pasta among 6 pasta bowls, top with sliced chicken, and drizzle with remaining sauce. Optionally garnish with additional shredded Parmesan cheese.
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1 comment:

  1. This was great. I can't believe the caloric and fat differnce from my version. They are both delicious, but Anabolic Gourmet's you can enjoy more often. - Foodie Mama