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Healthy Chicken Alfredo (Cauliflower Sauce)

Healthy Chicken Alfredo (Cauliflower Sauce)

A lighter version of a classic dish, Healthy Chicken Alfredo (Cauliflower Sauce) combines creamy flavors with wholesome ingredients for guilt-free indulgence.
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Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Homestyle Dinners
Cuisine: Italian
Keyword: Cauliflower Sauce, Comfort Food, Guilt-Free Alfredo, Healthy Chicken Alfredo, Low-Calorie Recipe, Quick dinner
Servings: 4 servings
Calories: 350kcal

Equipment

  • skillet
  • blender
  • Pot

Ingredients

For the Chicken

  • 1 lb chicken breast use skinless for a leaner dish

For the Cauliflower Sauce

  • 2 cups cauliflower florets this smoothes out to create a creamy consistency
  • 1 cup chicken broth adds depth and enhances the flavor of the sauce
  • 1/2 cup grated Parmesan cheese brings a rich, cheesy flavor to the sauce without excess calories
  • 2 cloves garlic minced, infuses the sauce with a warm, aromatic taste
  • Salt to taste, enhances the overall flavor of the dish
  • Pepper to taste, adds a gentle kick to balance the creaminess

For the Pasta

  • 8 oz fettuccine pasta traditional choice to pair with the Healthy Chicken Alfredo cauliflower sauce; can be substituted with whole-grain pasta for extra fiber

Instructions

Directions

  • Cook the fettuccine according to package instructions, usually boiling in salted water until al dente, about 8-10 minutes. Drain and set aside.
  • Steam the cauliflower florets until tender, about 5-7 minutes.
  • Heat olive oil in a skillet over medium heat, then add minced garlic. Sauté for 1-2 minutes until fragrant and lightly golden.
  • Add the chicken breast to the skillet, seasoning with salt and pepper. Cook for 6-8 minutes on each side until golden brown and the internal temperature reaches 165°F.
  • Blend steamed cauliflower with chicken broth and grated Parmesan cheese until smooth and creamy.
  • Combine cauliflower sauce with cooked chicken in the skillet, stirring for a couple of minutes.
  • Mix in the drained fettuccine, tossing well to ensure every strand is coated in the creamy sauce.
  • Season with additional salt and pepper to taste, then remove from heat.
  • Serve warm, garnished with extra Parmesan or fresh parsley if desired.

Notes

Store leftovers in an airtight container for up to 3 days in the fridge or freeze for up to 3 months. Reheat gently, adding broth or water as needed to restore creaminess.

Nutrition

Serving: 1serving | Calories: 350kcal | Carbohydrates: 30g | Protein: 30g | Fat: 12g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 80mg | Sodium: 600mg | Potassium: 800mg | Fiber: 5g | Sugar: 3g | Vitamin A: 500IU | Vitamin C: 70mg | Calcium: 200mg | Iron: 3mg
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