Healthy Chicken Alfredo with Cauliflower Alfredo Sauce
Healthy Chicken Alfredo with Cauliflower Alfredo Sauce
Ingredients
For the Cauliflower Alfredo Sauce
- 1 cauliflower, head, broken into florets
- 3/4 ounce Parmesan cheese, grated
- 3/4 ounce Pecorino cheese, grated
- 3 garlic, cloves
- 1/2 cup skim milk
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, or to taste
For the Chicken
- 1 1/2 pounds boneless, skinless chicken breast
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, or to taste
- 1 tablespoon olive oil, for cooking
For the Pasta
- 1/2 pound fettuccine pasta
- 1 tablespoon salt, for pasta water
For Garnish
- 2 tablespoons Parmesan cheese, grated, or Pecorino cheese
Instructions
- 1
Prepare the cauliflower for the sauce: Break the head of cauliflower into florets. Bring a large pot of water to a rolling boil. Add the cauliflower florets and boil until they are very soft, about 10-15 minutes. They should be easily pierced with a fork.
⏱️ 15 min
- 2
While the cauliflower boils, prepare the chicken: Place the chicken breasts on a cutting board. Cover with plastic wrap and flatten each breast to an even thickness (about 1/2-inch) using a meat mallet or the palm of your hand. Season both sides of the chicken generously with salt and black pepper.
⏱️ 5 min
- 3
Cook the chicken: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the seasoned chicken breasts and cook for 4-6 minutes per side, or until fully cooked through and golden brown. The internal temperature should reach 165°F (74°C). Remove the chicken from the skillet and let it rest on a cutting board for 5 minutes before slicing.
⏱️ 12 min
- 4
Cook the pasta: While the chicken rests, bring a separate large pot of salted water (with 1 tablespoon of salt) to a rolling boil. Add the fettuccine pasta and cook according to package directions until al dente, typically 8-10 minutes. Drain the cooked pasta, reserving about 1/2 cup of the pasta water.
⏱️ 10 min
- 5
Finish the cauliflower sauce: Once the cauliflower is very soft, drain it thoroughly. Transfer the drained cauliflower to a high-speed blender. Add the grated Parmesan cheese, Pecorino cheese, garlic cloves, skim milk, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Blend until the mixture is completely smooth and creamy. If the sauce is too thick, add a tablespoon or two of the reserved pasta water until desired consistency is reached.
⏱️ 5 min
- 6
Assemble the dish: Return the drained pasta to the empty pot or a large serving bowl. Pour the prepared cauliflower Alfredo sauce over the pasta. Toss the pasta and sauce together until all the noodles are evenly coated. Slice the rested chicken breasts into strips.
⏱️ 3 min
- 7
Serve: Divide the creamy pasta among four plates. Top each serving with the sliced cooked chicken breast. Garnish with an additional sprinkle of grated Parmesan or Pecorino cheese, if desired. Serve immediately.
⏱️ 2 min
Kitchen Tools
Nutrition Facts (per serving)
Healthy Chicken Alfredo with Cauliflower Alfredo Sauce
Ingredients
For the Cauliflower Alfredo Sauce
- 1 cauliflower, head, broken into florets
- 3/4 ounce Parmesan cheese, grated
- 3/4 ounce Pecorino cheese, grated
- 3 garlic, cloves
- 1/2 cup skim milk
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, or to taste
For the Chicken
- 1 1/2 pounds boneless, skinless chicken breast
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, or to taste
- 1 tablespoon olive oil, for cooking
For the Pasta
- 1/2 pound fettuccine pasta
- 1 tablespoon salt, for pasta water
For Garnish
- 2 tablespoons Parmesan cheese, grated, or Pecorino cheese
Instructions
- 1
Prepare the cauliflower for the sauce: Break the head of cauliflower into florets. Bring a large pot of water to a rolling boil. Add the cauliflower florets and boil until they are very soft, about 10-15 minutes. They should be easily pierced with a fork.
⏱️ 15 min - 2
While the cauliflower boils, prepare the chicken: Place the chicken breasts on a cutting board. Cover with plastic wrap and flatten each breast to an even thickness (about 1/2-inch) using a meat mallet or the palm of your hand. Season both sides of the chicken generously with salt and black pepper.
⏱️ 5 min - 3
Cook the chicken: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the seasoned chicken breasts and cook for 4-6 minutes per side, or until fully cooked through and golden brown. The internal temperature should reach 165°F (74°C). Remove the chicken from the skillet and let it rest on a cutting board for 5 minutes before slicing.
⏱️ 12 min - 4
Cook the pasta: While the chicken rests, bring a separate large pot of salted water (with 1 tablespoon of salt) to a rolling boil. Add the fettuccine pasta and cook according to package directions until al dente, typically 8-10 minutes. Drain the cooked pasta, reserving about 1/2 cup of the pasta water.
⏱️ 10 min - 5
Finish the cauliflower sauce: Once the cauliflower is very soft, drain it thoroughly. Transfer the drained cauliflower to a high-speed blender. Add the grated Parmesan cheese, Pecorino cheese, garlic cloves, skim milk, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Blend until the mixture is completely smooth and creamy. If the sauce is too thick, add a tablespoon or two of the reserved pasta water until desired consistency is reached.
⏱️ 5 min - 6
Assemble the dish: Return the drained pasta to the empty pot or a large serving bowl. Pour the prepared cauliflower Alfredo sauce over the pasta. Toss the pasta and sauce together until all the noodles are evenly coated. Slice the rested chicken breasts into strips.
⏱️ 3 min - 7
Serve: Divide the creamy pasta among four plates. Top each serving with the sliced cooked chicken breast. Garnish with an additional sprinkle of grated Parmesan or Pecorino cheese, if desired. Serve immediately.
⏱️ 2 min