This version has FAR fewer calories than the traditional butter and cream laden version of fettucine alfredo but still retains that classic rich and satisfying taste. I did some research and one serving of traditional alfredo has an average of 604 calories (and that’s the average – some were as high as 800+, others a modest 380 — and that was without the chicken!!)
Our version weighs in at less than 300 calories, with the chicken included. And you truly will not believe how easy this dish is to make – the longest step in the whole recipe is waiting for the pasta to cook! Even though this meal is much healthier than the traditional dish, it still has a rich, creamy, decadent taste – so you can serve it with confidence to your family or your guests.
8 ounces whole wheat fettucine
1/4 cup part skim ricotta cheese (or cottage cheese if that is what you have on hand)
1/4 cup plain low-fat yogurt
1/4 cup skim milk
1/2 cup grated parmesan cheese
1 tablespoon unsalted butter or margarine
4 boneless, skinless chicken breasts optional (or for a”quickie” version, precooked low-sodium store bought chicken)
1/2 teaspoon black pepper
*1/2 tablespoon cornstarch* (you may or may not need this)
Cook the noodles according the package directions, omitting the salt.
If you are using chicken breasts: While the pasta cooks, cut the chicken into thin strips, or large chunks and cook in a skillet sprayed with cooking spray over medium-high heat (stirring frequently) for about 7 – 9 minutes, or until chicken is no longer pink. Set aside.
Drain the noodles well and return them to the empty pot. Add the ricotta (or cottage) cheese, yogurt, skim milk, butter, and 1/4 cup of the parmesan cheese to the pot. Turn the heat on very low and stir well until everything is combined. If you are using chicken, add that now as well. If the sauce looks a little too watery, add the cornstarch and continue to stir until it has reached the desired thickness. That’s it!! Divide between 4 plates, sprinkle with the remaining 1/4 cup parmesan cheese and the black pepper, serve and enjoy!!
Makes 4 servings. Per serving (with chicken): 297 calories, 6 g total fat, 2 g saturated fat, 0 g trans fat, 36 g carbohydrates, 4 g fiber, 0 g added sugar, 24 g protein, 112 mg sodium, 53 mg cholesterol
9 responses so far ↓
1 julie amos // Sep 3, 2007 at 9:01 pm
pretty easy to make, since i always have parmesan cheese, yogurt, & ricotta cheese in the fridge. i tried it twice, the 1st time without the cornstarch (bad idea, hence the 2nd try). i liked my sauce with a dash of salt. great recipe!
2 Darra // Apr 22, 2010 at 8:48 pm
I made this recipe today and was very surprise how the sauce turned out it was very good. I am a skeptic when it come to cutting to many corners on old favorites. I omit the chicken for shrimp and broccoli and was very impress will definately use again. ( Didn’t have to add the cornstarch either)
3 alienman // Jun 1, 2010 at 9:11 pm
Thank you! I will try this tonight.
4 Lana // Feb 14, 2011 at 10:35 pm
Tried this tonight- fettuccine alfredo is my FAVOURITE food ever. It was delicious, although I would probably mix all the sauce ingredients in the pot before adding the pasta next time, and use part skin cottage cheese (the no fat stuff didn’t melt very well.) This will definitely do for my alfredo fix!!
5 Lydia // Sep 15, 2011 at 7:37 pm
not horrible. not great. i added equal amounts of salt & pepper to help. also, my sauce had noo problem being too watery. it was very thick…too thick. i added some milk to help. i think in the end though, it tasted pretty much the same. it just needs some extra seasoning somewhere, & i am not an experienced cook enough to figure it out…haha.
6 Lydia // Sep 15, 2011 at 7:39 pm
7 Rebeca // Sep 22, 2011 at 1:10 pm
The missing ingredient is garlic. I added 3 cloves.
8 Low Cal Alfredo… Oh yeah… | BE. // Oct 28, 2011 at 3:35 pm
[...] packed full of flavor, and I’m impressed. The recipe that inspired this version can be found here, and I’m sure that left alone it would be good too. I’m just partial to my own [...]
9 Amy // Jan 11, 2012 at 3:13 pm
This was quite tasty, however when I calculated out the calories, mine came in much higher, at 383 calories (using 8oz of chicken). I’m curious how many ounces of chicken you used and also what type of parmesan cheese you used. Still a HUGE improvement over traditional alfredo.
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