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Lightened Up Chicken Alfredo with Zucchini Noodles

Lightened Up Chicken Alfredo with Zucchini Noodles

  • Author: Tiffany La Forge
  • Prep Time: 15 mins
  • Cook Time: 15 mins
  • Total Time: 30 minutes
  • Yield: 4 1x
  • Category: supper, lightened up


Lightened up Chicken Alfredo is easy, delicious, and much less guilt. Served over zucchini noodles.


  • 5 medium-large zucchini
  • 1 tablespoon olive oil
  • 1 pound Foster Farms Simply Raised chicken breast tenders
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • Heavy pinch black pepper

For the Alfredo Sauce:

  • 2 cloves garlic, minced
  • 1 small shallot, minced
  • 2 tablespoons salted butter
  • 3 tablespoons flour
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon dried oregano
  • Pinch red pepper flakes
  • 1 3/4 cups 2% milk
  • 1/2 cup chicken stock
  • 1/4 cup freshly grated Parmesan cheese
  • 2 tablespoons chopped fresh parsley, plus more for serving
  • Sea salt and pepper, to taste


  1. Spiralize the zucchini and cook with 1 tablespoon of olive oil until the zucchini is softened but retains a bite, about 4 minutes. (Think ‘al dente’ and not too mushy). Set aside in a large bowl.
  2. Mix together the sea salt, pepper, garlic powder, paprika, oregano, and thyme. Evenly sprinkle on both sides of the chicken tenders. Heat a pan with olive oil and cook the chicken until cooked through and browned, about 4 minutes per side.
  3. While the chicken is cooking, heat a deep saute pan with 2 tablespoons of butter. Saute the garlic and shallot until softened and fragrant, but not browned. Stir in the flour and cook for a few minutes more. Cook the roux until the flour is nutty and golden brown.
  4. Combine the milk and stock. Slowly pour the mixture into the roux, constantly whisking to avoid lumps. Season with the oregano, thyme, and sea salt and pepper to taste. Add in the Parmesan cheese.
  5. Let the Alfredo sauce cook for about 5 minutes. The sauce will thicken considerably. If the sauce is too thick, thin it out by slowly adding more milk and/or stock.
  6. Mix 2 tablespoons of parsley into the sauce. Immediately pour half of the hot Alfredo over the zucchini noodles and gently toss to combine.
  7. To serve, swirl the zucchini noodles into the bottom of 4 bowls. Top with sliced chicken, a spoonful of Alfredo, chopped parsley, and a sprinkle of Parmesan cheese and black pepper. Enjoy!