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Chicken Alfredo

Posted on June 14, 2018 at 2:54 PM by IWLS Dietitians


  • 1½ pounds chicken breast
  • 1 box of whole wheat pasta (I used rigatoni)
  • 3 tablespoons flour
  • 2 tablespoons olive oil
  • 3 cups 2% milk
  • ½ cup fresh grated parmesan cheese
  • ¼ teaspoon garlic powder

Add cooked broccoli for a serving of non-starchy vegetables (1/2 cup)


  1. Bring a large pot of SALTED (it should taste like the ocean) water to a boil. When it's boiling, add your pasta and cook until al dente (follow package instructions). Drain in a colander and set aside
  2. Meanwhile, season your chicken with salt and pepper. Heat a large skillet over medium high heat with a bit of olive oil
  3. Add your chicken and cook until done (no longer pink in the middle). Set aside
  4. In the same pan your chicken was in, add your flour and olive oil - whisk together
  5. Let this cook for about a minute, whisking often
  6. Add your milk, whisk to combine. Bring this to a simmer and let it cook until your sauce has thickened slightly
  7. Remove from the heat. Add your cheese and garlic powder
  8. Season to taste with salt and pepper
  9. Slice your chicken up, and add the chicken and pasta in with your sauce. Stir to combine and serve!
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