Skinny Alfredo Sauce with Parmesan Crusted Chicken Strips

 A delicious skinny alfredo sauce recipe with parmesan crusted chicken strips. This recipe has all the flavor and creaminess of traditional alfredo sauce, just a little healthier and more lactose-intolerant friendly.

 A delicious skinny alfredo sauce recipe with parmesan crusted chicken strips. This recipe has all the flavor and creaminess of traditional alfredo sauce, just a little healthier and more lactose-intolerant friendly.

5 from 2 votes
Skinny Alfredo Sauce
Author: Katie Clark
Ingredients
  • 1/4 cup butter
  • 3/4 cup Coconut milk cream*
  • 1 tablespoon corn starch
  • 1 cup parmesan cheese I typically use the shredded or shaved kind from the store
  • ¼ teaspoon salt
  • 1 tablespoon parsley
  • 2 teaspoon minced garlic
Instructions
  1. Place butter and coconut milk into a pan. Heat over medium heat until it starts to boil lightly (do not let it get to a heavy boil.)
  2. Add remaining ingredients and whisk until corn starch is dissolved. Once thickened, bring down to a low simmer until ready to eat.
  3. Toss with pasta of choice. We love eating it with parmesan chicken (see below), sauteed onions, mushrooms, and broccolli!
5 from 2 votes
Parmesan Crusted Chicken Strips
Author: Katie Clark
Ingredients
  • Four boneless skinless chicken breasts
  • 1 cup panko bread crumbs
  • ½ cup grated parmesan cheese
  • 1 tablespoon Italian Seasoning
  • ½ tablespoon Montreal Seasoning
  • 2 teaspoon seasoned salt
  • Cooking Oil
Instructions
  1. Cut chicken breasts into strips.
  2. Combine together all ingredients except chicken and oil in a bowl and mix.
  3. Heat about ½ inch of oil in a large frying pan
  4. Once heated, cover chicken strips in bread crumb mixture, and then place in oil. Repeat until pan is filled with one layer.
  5. Cook on each side for about one minute, then cover with a lid, and let cook for about five minutes over medium heat. Stand close to make sure they don't start to burn.

homemade-chicken-stripsI love anything with a creamy, white sauce on it. Sadly, creamy food + me = sick. Despite that, I still eat it, despite my best efforts.

So, when I discovered that you can use coconut milk cream as a substitute for heavy cream and half and half, I realized that I could easily make creamy sauces again that wouldn’t result in me feeling sick afterwards, especially if I use real butter (which is naturally lactose free) and parmesan cheese (which is very low in lactose as well.)

I was so excited to try this out, and I was able to during the holidays when I was visiting my family in Colorado. My mom had been raving about a recipe for a garlic parmesan alfredo sauce someone had brought our family recently, and I was dying to try it. So, I thought it was the perfect time to make some alterations to make it lactose-intolerant friendly.

better-for-you-alfredo (1 of 4)

I also made some simple and delicious homemade chicken strips. This was using my mom’s recipe, which is the bomb.com. I love pretty much any kind of chicken, but these…these are something special, and they go perfectly with this alfredo sauce.

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This is one of my favorite dishes, and it really comes together so easy! It’s so tasty.

better-for-you-alfredo (2 of 4)

 

Garlic Parmesan Alfredo Sauce with lactose free options

*Most brands of Kraft Natural Cheese have had the lactose removed, along with the whey, resulting in 0 grams of lactose, including the 100% Grated Parmesan that is used in this recipe. However, some remnants of lactose could remain, just not at a reportable level. From most that I’ve talked to that are lactose intolerant, Kraft Cheese does not bother them, but if you have an extreme intolerance, be cautious. 

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12 Comments

  • this was delicious!! very creamy and garlick-y, I did omit the parsley though because I didn't have any on hand. I doubled it and tossed it with some spaghetti squash, then topped with lemon pepper chicken! Thank you for the recipe!
  • Hi, thanks for the excellent recipe! I would love to try this with the coconut milk as I'm also lactose-free lol. But, I get severe migraines with real Parmesan cheese. Something about hard cheese (the tyramine?) does it. Any suggestions for replacing it with a substitute? I read somewhere about using nutritional yeast and something else to simulate the flavor.Anyway, thanks for any help!Hazel
    • Thank you! I'm sorry to hear that you can't have parmesan cheese. That's too bad! I haven't tried substituting it, but I just found this vegan parmesan cheese recipe that uses nutritional yeast. It's worth a shot! Let me know if you try it and if it works :)http://www.veggieful.com/2012/08/vegan-parmesan-cheese-recipe.html
    • I know! It's amazing how much you can do with it -- I'm obsessed with anything creamy, and lactose intolerance makes that a little hard to eat ;-) And I love the addition of garlic. I think garlic makes everything better :)
  • Yum! We had this tonight and it turned out so delicious. I hardly ever remember to buy half and half and usually just use milk, but tonight I substituted evaporated milk instead and it was fabulous! The creamiest yet. I do however, suggest using shaved parmesan cheese in the sauce. I think the trick to getting it to melt is to melt all the other ingredients on low heat before adding the cheese. Then add the parmesan cheese and continue melting on low. It really doesn't take too long--I usually start the sauce the same time I start to boil the water for the pasta.
    • That's a great tip, Mom! I think that shaved might work better than the shredded parmesan -- I can never, ever get it to melt, no matter what I do...it just turns into a giant ball of yuckiness. I'll have to try it next time.
    • We have lots of lactose-free options here, that's for sure! I feel like so many moms I know have problems with dairy after they have babies!

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