Chicken Courgetti Alfredo Recipe
Murat Seyfi
Try my delicious Chicken Courgetti Alfredo recipe - guaranteed to satisfy your pasta cravings, sans pasta face the next morning!
Prep Time 30 minutes mins
Cook Time 25 minutes mins
Course Main Course
Cuisine Italian
Servings 2
Calories 333 kcal
Vegetable Spiralizer
Non-stick Frying Pan
Colander
Mixing bowl
- 1000 g Courgette (about 3, large) Spiralized
- 100 g Onion Chopped
- Olive oil spray
- 120 g Chicken breast Diced
- 120 g Broccoli
- 50 ml White wine
- 150 ml Skimmed milk
- 1 tbsp Plain-flour
- 8 g Dried parmesan Grated
- 1 slice Low fat cheese (22g)
- 60 g 0.1% fat yoghurt
- 3 cloves Garlic Minced
- 1 tsp Dried tarragon
- 1 tsp Dried oregano
- 1/2 tsp Dried mint
- 1/4 tsp Chilli powder
- Salt & pepper to taste
Spiralize the courgette, wrap in kitchen tissue and press to remove excess water.
Heat the pan with a couple of sprays of olive oil and add the courgetti. Cook with a sprinkle of salt and pepper for 3-5 mins. They should still be a bit hard as they’ll continue to soften and even more so when added to the sauce.
Move the courgette to a colander over a bowl and leave to drain as much water out as possible.
Cook the broccoli and add to the courgette bowl
Heat the pan with some more olive oil spray and add the onions, garlic, diced chicken and cook with some salt, pepper, tarragon, oregano, mint and a pinch of chilli powder until the chicken is cooked.
Add the flour and mix together for one minute
Pour in the wine and let it burn off a bit to release the alcohol
Add the milk, yoghurt, parmesan and low fat cheese and bring to a simmer
Add more salt, pepper and tarragon to taste. (don’t worry if the sauce is too thick at this point - the courgette will release more water when it’s heated up again)
Squeeze the courgette a little to release any more liquid and then add it to the pan with the sauce.
Cook together for a couple of minutes until the veg is hot again and serve with a small sprinkle of parmesan on top.
NUTRITIONAL VALUES (per serving)
Calories: 333
Protein: 36g
Carbohydrate: 26g (of which 6g sugars)
Fat: 6g (of which 2g saturates)
Fibre: 7g
Keyword Courgetti Pasta, Healthy Italian Food, Low-Calorie Pasta Alternative, Low-carb Pasta Alternative, Spiralized Vegetable Recipe