Lower Calorie Chicken/Mushroom Alfredo Sauce

Alfredo sauce with chicken and shirataki noodles

Alfredo sauce with chicken and shirataki noodles

Lower calorie than most because I don’t use butter or cream in it. The creaminess comes from 2% milk (I use Hood low carb brand), cream cheese and Parmesan.

When I eat pasta out – which is very very rarely – I get a white sauce, mostly because I do not like most “other peoples’” tomato based pasta/Italian sauces.

I’m all about flavor, and the more garlic the better. I find most restaurants don’t use the right flavors or enough flavors for me.

This is just a quick recipe I throw together now and then because we all like it and it doesn’t take much effort.

One of my favorite things is rotisserie chicken from Costco – specifically Costco because I’ve never gotten an overcooked chicken from them, and the price is usually cheaper than buying the raw bird and cooking it myself. I do own a rotisserie oven my mother gave me a few years back, but for $4.99, I don’t have to clean anything. When I’m in Costco, I normally buy two. The first we eat fresh upon buying it, the other I debone and use the meat for other things. Usually it doesn’t last past sandwiches, because everyone in the house loves chicken.

Today, since I had 1.5 chickens in the fridge, I decided to do something a little different and make my Alfredo sauce. It’s quick, simple and tasty, and has a lot less calories than going to Old Spaghetti Factory or East Side Mario’s (my two favorite pasta places). You can put it on any kind of noodle. I’ve made it in the past with, of course, fettuccini noodles (we always use whole grain). I’ve used spiral noodles for this too. Today it’s the almost calorie-free shirataki noodles.

  • 1 cup chicken broth
  • 1 cup milk (I use Hood low-carb)
  • ½ to 1 lb white mushrooms, cut up into small bits.
  • 1 or 2 cloves garlic, peeled and smashed
  • A few twists of a pepper grinder, or about ¼ tsp black pepper.

Bring this to a slow boil until the mushrooms are cooked through.
Stir in:

  •  4oz cream cheese
  • about 1 cup grated parmesean.
  • 2 Tblsp garlic powder (yes, I love my garlic. This can be skipped if it’s too much)
  • 1 Tblsp onion powder (you can also finely chop onions and put it in with the mushrooms. I was out of onions today, since I made soup last night.
  • ¼ tsp (or slightly less) Xanthan gum or Guar gum (or use 2-3 Tblsp flour) for thickening.

Simmer very low until the right consistency.

Since I use shirataki noodles, after I’ve rinced them well after a quick boil in garlic flavored water, I just shake out the excess water and dump them right into the sauce, so they soak up all that wonderful flavor.

Chop up some leftover chicken breasts (or any part) and add it into the mix about 10 min before you’re ready to serve. You want the chicken to reheat but not overcook

Serve with a side salad or steamed veggie, a little fresh-cracked pepper, parm, and your meal is set.



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