A healthier alternative to Chicken Fettucine Alfredo that still has all the creamy goodness of the classic dish! No heavy cream or butter here. Instead, we create a delicious sauce from the humble avocado, some lemon juice, garlic, and parmesan. Get your green on!
It has been so hot here the past few days that I feel as if I’m melting. Does anyone else live on an upper floor of an apartment building? Do you also feel lethargic and generally stifled and gross? I think it may be the humidity. I’m not used to it. Victoria doesn’t usually get all that humid, so this is a new concept for me.
In response, I’ve been staying as far away from my oven as possible. Food either gets cooked on the stove, tossed in a bowl, or frozen (yes, I have had ice cream for dinner. Don’t judge, I know you’ve done it too) or it doesn’t get made. Take-away has also been our friend as of late. Healthy eating has been cheerfully shoved to the side, and, oh man, are we feeling the consequences. Namely, around our waistbands. So last night I figured I would start cooking a bit healthier again. The problem was that I really really wanted Chicken Fettucine Alfredo, but all that heavy cream, butter, cream cheese, and flour certainly doesn’t fall into “let’s-eat-healthy” category. I had to improvise.
Enter the beautiful and versatile avocado. I love avocados. I
could eat them with every meal. On toast with eggs? Check. On a turkey and brie sandwich? Check. Blended into a creamy Alfredo sauce and poured over perfectly moist chicken and wholemeal linguine? Double check!! Get ready to switch up your Fettucine Alfredo game, guys. This is the summery-healthy-food big leagues, and we’re winning.
This dish is a perfect substitute for Chicken Fettucine Alfredo. You still get that creaminess you expect from a regular Alfredo sauce but with significantly less bad fats. We’ve nixed the cream cheese and butter all together. The 1/3 cup parmesan gives it that signature cheesy tang you get when you eat an Alfredo without the added calories. Plus, the sauce is all done in a blender (I used my Magic Bullet), so you barely have to do any work! Toss the sauce with some moist chicken for protein and some wholemeal linguine (or fettucine, your choice) for fibre, and this dish is a powerhouse of flavour and nutrients. You could even throw in some steamed asparagus, tomatoes, or spinach for extra vitamins, but I like to keep it simple in the summer.
No oven required.
- 2 medium chicken breasts
- 3 tbsp extra virgin olive oil, divided
- 1 tsp dried basil
- 1 tsp dried rosemary
- ½ tsp freshly ground pepper
- ½ tsp salt
- 188g wholemeal linguine or fettucine (1/2 standard package)
- 1 ripe avocado, peeled and pitted
- 1 clove garlic, roughly chopped
- 1 tbsp lemon juice
- ⅓ cup parmesan, shredded (plus more for serving)
- 2 tbsp parsley, roughly chopped (for serving)
- Using a very sharp knife, slice the chicken breast into thin strips and place in a medium bowl. Add 1 tablespoon of olive oil as well as the basil, rosemary, salt, and pepper. Toss the chicken with the seasoning. Heat a large skillet over medium heat and add the chicken. Brown the chicken on one side and then flip over to finish cooking though. The chicken will be done when it is no longer pink in the centre. Keep the chicken over very low heat while you finish the remaining ingredients.
- While your chicken is cooking, bring a large pot of salted water to the boil. Cook your pasta according to the package instructions. Reserve ½ cup of the starchy water before draining. Set aside.
- When both the chicken and pasta are finished, make the sauce. Combine the avocado, garlic, lemon juice, parmesan cheese, 2 tablespoons of olive oil, and ¼ cup of the reserved pasta water in a blender. Blitz until smooth. You may need to add more water, a tablespoon at a time, until it reaches a smooth, creamy consistency. Taste and season with salt and pepper to your liking.
- Add the pasta to the chicken skillet and pour over the creamy avocado sauce. Toss with tongs to coat and serve immediately with extra freshly cracked black pepper, shredded parmesan, and chopped parsley.