Stouffer’s chicken broccoli alfredo is a popular frozen meal that many people turn to for a quick and easy dinner. However, with obesity being a major health concern, more and more people are becoming aware of just how many calories are in the foods they eat. This article will take a detailed look at the calorie content of Stouffer’s chicken broccoli alfredo to help you make informed decisions about this meal.
Overview of Stouffer’s Chicken Broccoli Alfredo
Stouffer’s chicken broccoli alfredo consists of fettuccine pasta and broccoli florets tossed in a creamy Alfredo cheese sauce and topped with slices of grilled chicken breast. It’s one of Stouffer’s most popular frozen dinner entrees and is marketed as a meal with restaurant-quality taste that can be heated up in minutes at home. The dish contains several high-calorie components like pasta, cheese sauce, and chicken. But how many calories does the entire meal contain? Let’s find out.
Total Calories in Stouffer’s Chicken Broccoli Alfredo
According to the Stouffer’s website, one 11.5 oz container of chicken broccoli alfredo contains 400 calories.1
To put this into context, here are some key facts about the 400 calorie count:
– The percent daily value based on a 2000 calorie diet is 20% for the full meal. So the meal provides a full fifth of your total daily calorie needs.
– The calorie count is for the entire frozen package including pasta, sauce, chicken, and broccoli.
– 400 calories is considered a high calorie meal, but not extremely high compared to some restaurant pasta dishes which can top 1000-1500 calories.
– Eating the entire Stouffer’s chicken broccoli alfredo meal would use up a sizable chunk of your daily recommended calorie intake. The daily recommendation for most adults is around 2000 calories per day.2
So in summary, at 400 calories per package, Stouffer’s chicken broccoli alfredo provides a significant amount of calories that should be accounted for when planning your daily meals and snacks. It can fit into a 2000 calorie diet but doesn’t leave a lot of room for high calorie extras throughout the day.
Calories by Serving Size
The Stouffer’s chicken broccoli alfredo frozen meal container mentions that it contains 2 servings per package. Here is the breakdown of calories per serving size:1
| Serving Size | Calories |
|---|---|
| Full package (11.5 oz) | 400 calories |
| 1 serving (1/2 package) | 200 calories |
As you can see, when you divide the package into two ~6 oz servings, each serving contains 200 calories.
This 200 calorie per serving count is useful to know if:
– You want to split the package between two people. Then each person gets 200 calories.
– You want to only eat half the package yourself and save the rest for later. Eating just one serving would give you 200 calories.
So depending on your situation and hunger level, you can either eat the whole package for 400 calories or one serving for 200 calories.
Calories from Macronutrients in Stouffer’s Chicken Broccoli Alfredo
The total calorie count of a food is made up of calories from the different macronutrients in the meal – protein, carbs, fat, and alcohol. Here is the macronutrient calorie breakdown for Stouffer’s chicken broccoli alfredo according to the nutrition label:1
| Macronutrient | Calories | Percent of Total Calories |
|---|---|---|
| Total Fat | 180 calories | 45% |
| Carbohydrates | 131 calories | 33% |
| Protein | 89 calories | 22% |
As you can see, nearly half the calories come from fat (45%), followed by carbs (33%) and then protein (22%).
The high amount of calories from fat is due to the alfredo sauce which is cream-based. The carb calories come from the fettuccine pasta. And the protein calories are thanks to the chicken breast.
This macronutrient breakdown is useful for understanding exactly where the calories are coming from in this dish.
Calories Based on Your Portion Size
The calorie counts discussed so far are for the full 11.5 oz Stouffer’s package. But what if you don’t eat the whole thing and have a smaller portion instead?
Here are some estimates of calories for different portion sizes of Stouffer’s chicken broccoli alfredo:
| Portion Eaten | Estimated Calories |
|---|---|
| 1/4 of package | 100 calories |
| 1/3 of package | 133 calories |
| 1/2 of package (1 serving) | 200 calories |
| 2/3 of package | 267 calories |
| 3/4 package | 300 calories |
As you reduce the portion size you eat, the calories you consume goes down. Consuming just a quarter of the package would give you around 100 calories.
So if you’re watching your calorie intake, taking a smaller portion and putting the rest away for another meal is an easy way to reduce the calorie content.
Low Calorie Meal Prep Tips
Here are some tips to reduce the calorie content when preparing Stouffer’s chicken broccoli alfredo:
– Use a smaller portion of the pasta and sauce – try 1/2 cup pasta with 3/4 cup sauce instead of the full package amounts.
– Load up on low calorie veggies like broccoli, carrots, cauliflower, etc to fill your plate.
– Pick a protein with less calories than chicken if you want. For example, shrimp has under 100 calories in a 3 oz portion.
– Use reduced fat cheese in the sauce or omit cheese altogether.
– Cook your protein separately from the pasta to control portions and calories precisely.
– Split the meal into multiple servings instead of one large serving.
Using healthy meal prep strategies can easily shave off calories from this dish while still giving you portion control and delicious flavor.
Low Calorie Alfredo Sauce Alternatives
The creamy alfredo sauce is one of the highest calorie components of Stouffer’s chicken broccoli alfredo. If you want to lighten it up, here are some lower calorie alfredo sauce options:
– Jarred light alfredo sauce – Look for a “light” version that uses skim milk and less cheese.
– Greek yogurt alfredo – Blend Greek yogurt with garlic, parmesan, salt, pepper.
– Cauliflower alfredo – Blend cooked cauliflower florets with spices for a creamy sauce.
– Milk-based alfredo – Use skim or low fat milk thickened with a roux instead of heavy cream.
– Vegan alfredo – Make an alfredo sauce from blended cashews, nutritional yeast, spices.
Choosing a lower fat, lower dairy alfredo alternative can dramatically cut the calories while keeping the great flavor.
Health Impact of Frequent Consumption
While Stouffer’s chicken broccoli alfredo can be part of a balanced diet, consuming it too frequently may have negative health impacts because of its high calorie, fat, carb, and sodium content.
Some downsides of eating this meal often include:
– Weight gain – At 400 calories per package, this can quickly add excess calories leading to weight gain over time if consumed frequently.
– High blood pressure – The meal is very high in sodium at 930mg per package, which can negatively impact blood pressure when consumed regularly.1
– Increased cholesterol – All the cheese and cream in this dish can raise LDL cholesterol levels when eaten often.
– Blood sugar spikes – Heavy refined carbs from the white pasta may spike and crash blood sugar levels.
– Nutritional deficiencies – Relying too much on processed frozen meals may cause deficiencies in vitamins, minerals, and other nutrients over time.
To reduce risk of these effects, it is best to keep your intake of meals like Stouffer’s chicken alfredo to just 1-2 times per week maximum as part of an otherwise nutrient-dense diet. Moderation is key.
Healthier Frozen Meal Alternatives
If you want to enjoy the convenience of frozen meals but make healthier choices, here are some lower calorie frozen meal options to consider:
– Lean Cuisine – Try their dishes like salmon with garlic mushrooms or chicken white bean alfredo. Around 300 calories per package.
– Amy’s – Their light & lean spaghetti Italiano with meatless balls is just 240 calories.
– Trader Joe’s – They offer many dishes under 400 calories like turkey chili and cauliflower stir fry.
– Dietitian’s Choice – These are portion controlled frozen meals approved by dietitians, all under 400 calories.
– Caulipower – Their cauliflower-based frozen meals are gluten free and maintain less than 350 calories per serving.
Choose alternatives that focus on lean proteins, lots of veggies, whole grains, and minimal added sugar. Your body and waistline will thank you!
Final Thoughts
Stouffer’s chicken broccoli alfredo contains a sizable 400 calories for the 11.5 oz package, making up 20% of your daily calorie needs. This can fit into a 2000 calorie diet but doesn’t leave much room for extras. Splitting the package into two 200 calorie servings or taking a smaller portion are ways to reduce your calorie intake. Swapping in lower calorie alternatives for the pasta, sauce, and protein is another strategy. Overall, this meal is fine in moderation as an occasional convenience food but healthier frozen dinners should be chosen if consumed frequently. Being mindful of portion sizes and calories is key to balancing the enjoyment of this meal with your health goals.
References
1. Stouffer’s. Nutrition Facts for Chicken Broccoli Alfredo Family Size. https://www.stouffers.com/en/our-dishes/classics/chicken-broccoli-alfredo-family-size
2. U.S. Food and Drug Administration. Changes to the Nutrition Facts Label. https://www.fda.gov/food/food-labeling-nutrition/changes-nutrition-facts-label