Creamy greek yogurt chicken alfredo is all the deliciousness and non of the guilt. Husband and kid approved!
Yay for healthy pastas! I really enjoy this dish for a lot of different reasons. First, being that recipes that are delicious, while still being easy to make, are my favorite recipes. To be honest, I made this sauce by mistake when I was experimenting in the kitchen and didn’t realize I was out of mozzarella. Turns out Paul and I like it better with the pepper-jack anyway. Now that’s what Bob Ross would call a happy accident. (If you have no idea what I’m talking about, you need to watch this).
Second, it put alfredo back on my list. The sauce was on my “no-no” list for years because I thought it was too bad for you. I have a vivid memory of eating at the dining center as a sophomore in college when this stuff became taboo. I went over to the pasta station and was about to pour a huge ladle of alfredo onto my noodles when I saw this: serving size 1/2 cup, 50 grams of fat. That’s a whole lot of “nope” for a quick Monday lunch.
Now, I’m not saying you can’t enjoy a true, great alfredo sauce every now and then. There’s a time and a place for everything. I ate a pint of Ben & Jerry’s this weekend, so trust me when I say I’m not judging you. But one of the main purposes of this recipe, and of this blog, is to show you guys that you can eat delicious, satisfying, fulfilling meals while still being healthy, and treating your body with love and respect! There IS a happy medium between eating chicken and veggies for dinner every night and eating pizza like it’s about to disappear off the face of the earth. Greek yogurt chicken alfredo = medium ground.
To make the sauce we will start with a roux. Roux is equal parts fat and flour and is used to thicken sauces. It’s a French word and traditionally uses butter as the fat. To make this recipe healthier, we substitute olive oil. To start the roux, pour one tablespoon of olive oil into a saucepan at medium heat. Once the oil is hot, add one tablespoon of flour. Whisk together as the mixture bubbles and forms a paste. Stir for about a minute, and then slowly add in your cup of chicken broth. Add salt and pepper and continue to whisk. When your chicken broth is evenly combined, add in the cheese. After the cheese has melted, remove from the heat and stir in the greek yogurt. That’s it! Pour your cooked chicken and pasta into your sauce and enjoy!
- 8 oz whole wheat pasta
- 2 chicken breasts
- 1 tbsp garlic minced
- Salt and pepper
- 2 tbsp olive oil (separated)
- 1 tbsp flour
- 1 cup chicken broth
- ½ cup grated parmesan
- ½ cup shredded reduced fat pepperjack (will melt best if freshly shredded)
- 1 cup of plain, non-fat greek yogurt (I prefer Fage 0%)
- Heat 1 tbsp of olive oil in a large skillet over medium heat
- Cut chicken into strips and season with salt and pepper. Cook for approximately 10 minutes or until internal temp has reached 170 degrees and then remove from the skillet and combine with drained pasta.
- While your chicken cooks, you can make pasta as directed on the box and set aside
- Heat another tbsp of oil over medium heat
- Add tbsp of flour and whisk for one minute until it turns into a paste
- Slowly add in your chicken broth until evenly combined
- Add ½ tsp salt, ½ tsp of pepper, and 1 tbsp of minced garlic
- Add cheese and whisk until melted
- Remove the skillet from the heat and stir in the greek yogurt
- Pour sauce over pasta and chicken
- Place serving size in bowl and garnish with fresh parsley and crushed red pepper flakes