Chicken Alfredo
Crispy breaded chicken cutlets over high-protein fettuccine in a creamy Alfredo sauce.
Nutritionper 1 servingāŗ
571
Calories
64g
Protein
45g
Carbs
13g
Fat
Ingredients
| 2 | Large chicken breasts, butterflied into 4 cutlets | |
| 1 | Egg white | |
| 45 g | Panko breadcrumbs | |
| 15 g | Grated Parmesan | |
| 1/2 tsp each | 2.5 ml | Garlic powder, paprika, salt (each); black pepper |
| ā | Spray oil | |
| 300 g | Dry high-protein fettuccine | |
| 1 tsp | 5 ml | Light butter or olive oil |
| 3-4 | Garlic cloves, minced | |
| 300 ml | Skim milk | |
| 80 g | Light cream cheese | |
| 35-40 g | Grated Parmesan | |
| 150 g | Fat-free Greek yogurt | |
| 1 tsp | 5 ml | Dijon mustard |
| ā | Nutmeg | |
| ā | Onion powder | |
| ā | Lemon | |
| ā | Fresh parsley |
Instructions
- Mix panko + Parmesan + spices. Dip cutlets in egg white, then crumbs; press to coat. Air-fry 200Ā°C/390Ā°F 10-12 min (flip once) or oven-bake 220Ā°C/425Ā°F 14-16 min until crisp and cooked. Rest, then slice.
- Cook pasta until al dente; reserve Ā½ cup pasta water and drain.
- In a large skillet, melt butter; cook garlic 30 sec. Add milk and cream cheese; whisk smooth and simmer 1-2 min. Off heat, whisk in Parmesan, Greek yogurt, Dijon, nutmeg, onion powder, salt/pepper, and a squeeze of lemon (don't boil after yogurt). Adjust with pasta water until silky.
- Toss pasta in the sauce. Top with sliced crispy chicken, parsley, and a little extra Parmesan.