Healthy Chicken Alfredo


When I started my clean eating journey I remember there were a few foods I was going to be very sad to see go (at least on a regular basis), and Alfredo sauce was definitely one of them. Since I am always on the mission to satisfy my inner foodie and experiment with healthy swaps for my recipes, you can imagine my joy when I found this recipe.

Cauliflower seems to be such a hot ingredient these days. I love how  versatile it is as an ingredient, and it seems that you can use cauliflower as a substitute in so many recipes  (including pizza crust). For this particular recipe, the combination of cheese,  cauliflower, spices, and milk gave this sauce all the high notes without any of the guilt or bloating that might come from eating the real thing.

And because I am always looking to boost the veggie content of most meals, I served it alongside some steamed broccoli.

What you will need:

  • 8 oz . dry whole grain fettuccine
  • 3 cups low-sodium organic vegetable broth
  • 1 medium cauliflower , chopped (about 1½ pounds) or one 16 oz bag of cauliflower rice (this is what I used)
  • 2 tsp . olive oil
  • 2 cloves garlic , finely chopped
  • 1 pinch ground nutmeg or all spice
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
  • ½ cup unsweetened almond milk or regular milk
  • ½-3/4 cup shredded Parmesan cheese
  • 2 Tbsp . chopped flat-leaf parsley (for garnish; optional)
  • 1 pound chicken breast grilled
  • 1 pound of broccoli floretsHealthy

Here’s how:

  1. Cook fettuccine according to directions on package.
  2. Bring broth to a boil in medium saucepan over medium-high heat. Add cauliflower. Reduce heat; cook, covered, for 12 to 15 minutes, or until soft.
  3. While cauliflower cooks, heat oil in medium nonstick skillet over medium heat.
  4. Add garlic; cook, stirring frequently, for 1 minute, or until garlic is soft.
  5. Place cauliflower + vegetable broth in blender (or food processor) with garlic and nutmeg. Season with salt and pepper if desired. Blend in two or more batches if necessary; cover with lid and kitchen towel. Blend until very smooth.
  6. Heat cauliflower mixture in same medium saucepan over medium-low heat.
  7. Add  milk; cook, stirring frequently, 5 to 7 minutes. Consistency should be that of a thick soup. (Meanwhile, steam broccoli)
  8. Add fettuccine; mix well.
  9. Divide fettuccine evenly between four bowls. Top evenly with cheese and parsley (if desired); serve immediately.
  10. Grill chicken until it is cooked through, slice and serve with fettuccine.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: