(Reduced Fat) Chicken & Spinach Pasta in Alfredo

Amy Herald


I had some leftover veggies from a meal I made the night before and needed to do something with them, so I came up with this recipe. I've lowered the fat by using fat free milk and half & half and no butter in the sauce. I've also increased the fiber by using whole grain pasta. This dish is lovely. You wont miss the fat. It's creamy and flavorful.


★★★★★ 1 vote

10 Min
20 Min
Stove Top



  • 3/4 box
    whole wheat rotini or gemelli pasta
  • 1 1/2 lb
    chicken breast, trimmed of visible fat and cut into bite-size pieces
  • 3-4 c
    baby spinach, washed, spun dry and trimmed of thicker stems
  • 8 oz.
    mushrooms, thinly sliced
  • 2 clove
    garlic, minced
  • 1 Tbsp
    olive oil

  • 1 c
    skim milk
  • 1/4 c
    all purpose flour
  • 1 c
    fat free half & half
  • 1/4 tsp
    salt, or to taste
  • dash(es)
    white pepper
  • 1 dash(es)
  • 1/2 c
    fresh grated parmesan cheese

How to Make (Reduced Fat) Chicken & Spinach Pasta in Alfredo


  1. Cook pasta according to package directions, drain and keep warm.
  2. To make the sauce, mix together flour and skim milk with a wire whisk in a large measuring cup with plenty of room left. Whisk until lumps are gone and it's very smooth.
  3. Add fat free half & half to milk mixture. Pour into a medium sauce pan. Add Parmesan cheese and stir until smooth and thickened. Set aside, keep warm.
  4. Heat olive oil in a deep skillet. Add chicken, saute until done. Strain out chicken, leaving drippings. Add mushrooms and saute until soft. Add in minced garlic and saute for 30 seconds more. Strain liquid from mushrooms.
  5. Add everything back into deep skillet. Layer spinach in pan. Pour cooked noodles over the top and pour on all of sauce. Stir until spinach is slightly wilted. Cover and let sit 5 minutes before serving.
  6. Plate and garnish with a bit more of the shredded Parmesan if desired.

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