Description
This recipe for High Protein & Low Calorie Pepperoni Pizza Rolls features tender grilled chicken paired with a creamy Alfredo pasta sauce. Combining flavorful herbs and spices with light dairy options, this meal balances rich taste with healthy ingredients. Ready in 45 minutes, it’s perfect for a satisfying, nutritious dinner that serves four.
Ingredients
Scale
Grilled Chicken
- 800g cubed chicken breast
- 1 tsp salt
- 2 tsp Italian herbs
- 1.5 tsp parsley
- 1 tsp chilli flakes (optional)
- 1.5 tsp garlic powder
- 1.5 tsp paprika
- 2 tsp olive oil (optional)
- 20g light butter (for cooking & finishing)
Creamy Alfredo Pasta
- 210g uncooked pasta (fettuccine preferred, yields approx. 520g cooked)
- 80g chopped white onion
- 4 garlic cloves, chopped
- 1 tsp salt
- 1 tsp Italian herbs
- 1 tsp parsley
- 0.5 tsp chilli flakes (optional)
- 1 tsp paprika
- 150g tomato sauce/passata
- 300ml light evaporated milk
- 130g light cream cheese
- 30g grated parmesan cheese
- Optional: pasta water to thin the sauce if needed
Instructions
- Cook the Chicken: Heat a pan over medium-high heat and cook the cubed chicken breast for 3 to 4 minutes on each side until fully cooked and browned. Reduce the heat, stir in the light butter, mix well to coat the chicken evenly, then set aside.
- Build the Sauce: In the same or a separate pan, sauté the chopped onions over medium heat for 5 to 6 minutes until soft and translucent. Add the chopped garlic and season with salt, Italian herbs, parsley, chilli flakes, and paprika. Stir for about one minute to release the aromas.
- Make it Creamy: Add the tomato sauce/passata to the pan and let it simmer on low heat for 5 minutes to blend the flavors. Pour in the light evaporated milk and stir in the light cream cheese, cooking until the cheese melts and the sauce thickens. Finally, mix in the grated parmesan cheese. If the sauce becomes too thick, thin it with a little reserved pasta water.
Notes
- You can omit chilli flakes if you prefer a milder flavor.
- Using light dairy options helps keep the recipe low calorie without sacrificing creaminess.
- Reserve some pasta cooking water to adjust the sauce consistency as needed.
- Ensure chicken is fully cooked to an internal temperature of 165°F (74°C) for safety.
- This recipe pairs well with a simple green salad or steamed vegetables for a balanced meal.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian-American
Keywords: High protein, Low calorie, Pepperoni pizza rolls, Creamy Alfredo pasta, Grilled chicken, Healthy dinner, Italian-inspired
