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Blackened Chicken Fettucine Alfredo

August 18, 2010

Love chicken alfredo, just not the fat? I found this recipe several years ago when I was pregnant with my little boy and S-T-A-R-V-I-N-G for chicken fettucine alfredo. You know? The fat, deliciously fatty kind. I don’t care where it comes from. Olive Garden, or Macaroni Grill to name a few. I found this recipe for blackened chicken alfredo and fell in love. You can now make it at home too, but without all the fat and the calories that traditional fettucine has.


  • 2 teaspoons ground paprika
  • 4 teaspoons dried leaf thyme
  • 2 teaspoons onion powder
  • 2 teaspoons garlic powder
  • 1 tablespoon granulated sugar
  • 2 teaspoons salt
  • 2 teaspoons black pepper
  • 1 teaspoon ground cayenne pepper, or to your taste
  • 1 teaspoon dried leaf oregano
  • 3/4 teaspoon ground cumin
  • 1/2 teaspoon ground nutmeg


Place all ingredients in a jar and store in a cool dark place. Shake jar well before each use.
8 oz whole wheat fettucine noodles
4 chicken breasts, thawed
1 1/2 tbsp butter, melted
3 garlic cloves, pressed
1 1/2 tbsp flour
2 cups skim milk
3 tbsp light or fat-free sour cream
1/2 cup (2 oz) grated Parmesan cheese
2 tbsp chopped fresh parsley
Place blackened seasoning in a large Ziploc bag. Put chicken breasts in the Ziploc bag. Seal the bag, then shake vigorously until all chicken breasts are coated in the seasoning. Remove chicken breasts from the bag and broil or grill until insides of the chicken are no longer pink. While the chicken is cooking, cook the pasta according to package directions. After chicken and pasta have cooked, make the sauce. In a large saucepan, melt the butter over low heat. Add the garlic, cook and stir for 30 seconds. Blend in the flour, continue cooking for one minute. Increase heat to medium, whisk in the milk and allow mixture to thicken. Remove from heat and add cheeses and parsley. Stir occasionally until the cheese melts.
Cut chicken into slices. Place the fettucine on a plate. Top with fettucine sauce. Place blackened chicken breast on top, then sprinkle with additional parmesan cheese if desired.
To Freeze Cheese Mixture: Allow the sauce to cool and ladle the sauce into a 1 gallon freezer bag. Lay flat to freeze.
It is recommended to NOT double this recipe. Make in two different batches instead.
One Comment leave one →
  1. August 23, 2010 4:02 am

    I can’t wait to try this lighter version of one of my very favorite dishes. YUM!

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