Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
This chicken cabbage Alfredo makes cabbage a substantial part of the bowl rather than a garnish. Thin ribbons soften in the chicken pan while a modest portion of whole-wheat pasta cooks separately. Skim milk, whole-wheat flour and Parmesan make a coating sauce without blended cottage cheese.
Pasta is weighed dry, chicken raw and cabbage after removing the tough core; cooked weights are not interchangeable.
All oil and Parmesan are counted even if a little sauce remains in the pan. For another preparation, see High-Protein Cottage Cheese Chicken Alfredo Pasta with Broccoli.
Why Readers May Like It
- 1Measured portions, clear cooking guidance and practical doneness checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3Four measured portions with cabbage, sauces and all listed sides included.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, raw, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. The table includes all listed oil, sauce and toppings. All measured oil, sauces and sides are included. Discarded soaking, pressing or cooking water is not counted as consumed food.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Green cabbage, raw, tough core removed, thinly sliced | about 9 cups loosely packed | 800 g | 200 kcal | 10.2 g | 46.4 g | 0.8 g |
| Boneless skinless chicken breast, raw, cut into 2 cm pieces | about 1 lb 2 oz | 500 g | 600 kcal | 112.5 g | 0 g | 13.1 g |
| Whole-wheat short pasta, dry | about 7 oz dry | 200 g | 704 kcal | 27.7 g | 146.7 g | 5.9 g |
| Skim milk | about 1 2/3 cups | 400 g | 136 kcal | 13.5 g | 19.8 g | 0.3 g |
| Parmesan cheese, finely grated | about 1/2 cup loosely grated | 40 g | 157 kcal | 14.3 g | 1.3 g | 10 g |
| Whole-wheat flour, dry | about 2 level tablespoons | 16 g | 54 kcal | 2.1 g | 11.5 g | 0.4 g |
| Olive oil: 16 g chicken, 8 g cabbage | about 1 3/4 tablespoons total | 24 g | 212 kcal | 0 g | 0 g | 24 g |
| Garlic, raw, peeled and minced | about 4 cloves | 12 g | 18 kcal | 0.8 g | 4 g | 0.1 g |
| Ground black pepper | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Table salt for the sauce | about 1/3 teaspoon | 2 g | 0 kcal | 0 g | 0 g | 0 g |
| Full recipe estimate | 4 servings | — | 2084 kcal | 181.2 g | 230.3 g | 54.6 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Final cooking yield and brands can change the estimate.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Deep wide skillet (paid link)
- Instant-read food thermometer (paid link)
- Pasta pot and colander (paid link)
- Digital kitchen scale (paid link)
- Chef knife and cutting board (paid link)
- Mixing bowls (paid link)
- Measuring spoons (paid link)
Before You Start
Pasta is weighed dry, chicken raw and cabbage after removing the tough core; cooked weights are not interchangeable.
Allow about 60 minutes for preparation, cooking all batches and any stated resting. Some tasks overlap; doneness checks take priority over the clock. Measure the listed oil before cooking and keep the sides within the stated four portions. Use the raw, dry, cooked or drained state specified for each ingredient.
Prepare sauce ingredients
8 minutes; water heats concurrentlySlice cabbage into ribbons about 5 mm wide. Grate the Parmesan and whisk flour into cold milk until no dry pockets remain. Set plain unsalted water to boil for pasta. Cut chicken on a separate board, then wash hands and clean the raw-poultry equipment. A digital kitchen scale (paid link) helps keep the measured quantities consistent.
Boil the pasta
Packet time, usually 9–12 minutesCook all 200 g dry pasta following its packet until just tender. Before draining, reserve about 120 ml plain cooking water. Drain and cover briefly. The reserved water adjusts texture and has no assigned nutrients in this estimate.
Cook the first chicken batch
5–7 minutes plus checksHeat a deep wide skillet over medium-high heat with 8 g oil. Add half the chicken in one layer and cook for about 5–7 minutes, turning. Check several thick pieces with an instant-read thermometer (paid link) for 165°F / 74°C, allowing more time if needed. Transfer to a clean plate.
Finish chicken and wilt cabbage
About 15–17 minutes across chicken and cabbageRepeat with the other chicken half and 8 g oil; check this batch separately for 165°F / 74°C and transfer to the clean plate. Lower heat and add the last 8 g oil and all cabbage. Stir for 8–10 minutes until the ribbons soften and their volume falls.
Thicken the milk mixture
4–5 minutesAdd garlic to the cabbage and stir for 30 seconds. Re-whisk and pour in the milk-flour mixture with the salt and pepper. Bring to a gentle simmer while stirring, then simmer for 3–4 minutes until it coats a spoon. Do not serve uncooked flour.
Fold the meal together
2–3 minutesTurn heat low. Fold in pasta, fully cooked chicken and cooked juices from its clean plate. Stir in Parmesan. Add reserved pasta water a tablespoon at a time only if the coating is too tight. Avoid a rolling boil after cheese is added.
Check the coating
1 minuteLift cabbage and pasta from the bottom of the pan. Sauce should cling lightly rather than form a watery pool. If briefly holding before service, keep the meal hot at 140°F / 60°C or above. Use clean utensils after the raw-chicken stage.
Serve four complete bowls
2 minutesDivide the whole pan into four similar portions with an equal share of chicken, cabbage, pasta and sauce. No additional bread, cheese or oil is included beyond the listed ingredients. Serve promptly.
How to Know It Is Ready
Chicken reaches 165°F / 74°C; the milk-flour sauce simmers until thickened and pasta is tender.
Tender cabbage ribbons and pasta with a thin creamy coating and fully cooked chicken.
One quarter of the complete recipe, including all listed sides, oil, dressing and sauce.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 45.3 g protein per serving.
- Cabbage, the listed protein or legumes, accompaniments and measured cooking oil are included in the portion.
Things to Consider
- Contains wheat and milk. Check pasta, cheese and packaged ingredients for additional allergens.
- Energy, sodium and saturated fat still depend on ingredients and portion size. This meal does not guarantee a particular fitness or health result.
Who May Enjoy This Recipe?
Cabbage meal planning
Home cooks looking for a measured poultry lunch or dinner.
Home cooking
All oil and Parmesan are counted even if a little sauce remains in the pan.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest safely. Recalculate nutrition for the portion you actually eat.
Larger appetite
Choose an appropriate larger portion or accompaniment and include those ingredients in the meal calculation.
Protein adjustments
If changing the main ingredients or listed sides, use its product label and recalculate. The amount can also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Another whole-wheat pasta shape can use the same dry weight but needs its own cooking time and label-based estimate. Gluten-free flour is not necessarily a direct sauce replacement.
- Changing the protein, cabbage cut or accompaniment changes cooking time, texture and nutrition. Follow safe handling and doneness guidance for the replacement and recalculate the estimate.
Allergen Information
Contains wheat and milk. Check pasta, cheese and packaged ingredients for additional allergens.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when surroundings exceed 90°F / 32°C. Use shallow containers and a refrigerator at 40°F / 4°C or colder. Follow the component-specific storage limits below; rice has a shorter storage window where specified. Reheat hot leftovers to 165°F / 74°C.
Keeping This Cabbage Meal
Divide leftovers into shallow containers and refrigerate within 2 hours, or within 1 hour above 90°F / 32°C. Keep at 40°F / 4°C or below. Use within 3–4 days from initial cooking, following an earlier ingredient use-by date. Do not wait for a deep hot pan to cool completely on the counter.
Reheating the Meal
Reheat the portion needed to 165°F / 74°C throughout, checking several places with a food thermometer. Stir or turn where possible and add a little water to prevent drying. Keep cold sauces separate and serve promptly.
Follow USDA leftovers guidance. For another meal idea, browse Roasted Cabbage Wedges with White Beans.
Frequently Asked Questions
You can, but the portion and displayed nutrition change. Cabbage is not nutritionally equivalent to the listed dry pasta.
Wilt cabbage before adding milk. Measure the milk and add reserved water only if needed, not automatically.
That needs a cooked-weight reference and adjusted method. Reheat safely handled cooked chicken to 165°F / 74°C; the original calculation uses raw breast.
Use the serving controls to scale gram quantities and serving count. Use additional trays or cook more batches; cooking time does not simply double. Household notes describe the base four-serving recipe.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Useful Tools for This Recipe
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
These tools fit the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Deep wide skillet
Accommodates the large cabbage volume and sauce.
Compare on Amazon → (paid link)Paid link · opens in a new tabInstant-read food thermometer
Checks chicken and reheated portions.
Compare on Amazon → (paid link)Paid link · opens in a new tabPasta pot and colander
Boils and drains the separately measured pasta.
Compare on Amazon → (paid link)Paid link · opens in a new tab
