Low Calorie Chicken Alfredo Pasta
ID: 767b561e...
A high-protein, low-calorie version of the classic chicken Alfredo pasta. By swapping heavy cream and butter with blended cauliflower, skim milk, and rich cheeses, you get a creamy texture with a fraction of the fat.
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🍳 Cooking Flow
Chop and boil cauliflower until completely mushy. → Season chicken breasts and sear them in a pan with cooking spray. → Blend the boiled cauliflower with skim milk, garlic, cheese, and bouillon powder to make the sauce. → Boil fettuccine pasta until al dente. → Combine pasta, sauce, and a splash of pasta water in a pan, toss, and serve with sliced chicken.
Cooking Steps
Brief Cooking Order
Chop and boil cauliflower until completely mushy. → Season chicken breasts and sear them in a pan with cooking spray. → Blend the boiled cauliflower with skim milk, garlic, cheese, and bouillon powder to make the sauce. → Boil fettuccine pasta until al dente. → Combine pasta, sauce, and a splash of pasta water in a pan, toss, and serve with sliced chicken.
Introduction
A high-protein, low-calorie version of the classic chicken Alfredo pasta. By swapping heavy cream and butter with blended cauliflower, skim milk, and rich cheeses, you get a creamy texture with a fraction of the fat.
Step 1
Prep the cauliflower by cutting it in half, discarding the green stem, and chopping the head into evenly-sized florets.
Step 2
Boil the cauliflower florets in a large pot of generously salted water for 10-12 minutes until completely soft and mushy.
Step 3
Prepare the chicken breast by cutting them in half lengthwise. Flatten them with your hand, then season both sides generously with salt and black pepper.
Step 4
Heat a skillet over medium-high heat and coat with cooking spray. Sear the chicken for 2-3 minutes, flip, and cook for another 3-4 minutes until the internal temperature reaches 165°F (73°C). Rest and slice.
Step 5
Drain the boiled cauliflower and transfer it to a blender. Add half of the skim milk, grated Parmigiano-Reggiano, grated Pecorino Romano, raw garlic, chicken bouillon powder, and a pinch of salt. Blend on high until completely smooth.
Ingredients List
Important Notes
To keep the fat macros low, use cooking spray instead of olive oil or butter.
Ensure the cauliflower is overcooked and completely soft; otherwise, the sauce will have a grainy texture instead of a creamy mouthfeel.
Adjust the sauce thickness by adding the skim milk gradually.
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