Lighter Cauliflower “Alfredo” Pasta
by Crystal Hatch • featured in Creamy & Satisfying Pasta Recipes
Ingredients
for 3 servings
- oil, as needed
- ½ large white onion, diced
- 3 cloves garlic, minced
-
4 cups vegetable broth (960 mL) -
3 cups water (720 mL) - 1 large head cauliflower, broken into florets
-
1 cup unsweetened almond milk (240 mL) -
1 cup parmesan cheese (110 g) -
½ teaspoon salt -
½ teaspoon pepper - 2 boneless, skinless chicken breasts, diced
- dried oregano, to taste
-
1 cup asparagus, chopped (125 g) -
2 cups penne pasta, cooked (400 g) - parsley, for garnish
Nutrition Info
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Calories
810
-
Fat
23g
-
Carbs
88g
-
Fiber
5g
-
Sugar
5g
-
Protein
58g
Estimated values based on one serving size.
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Preparation
- Sauté onion and garlic until fragrant. Set aside.
- In a large pot, add vegetable broth, water, and cauliflower florets. Boil until cauliflower is tender.
- Drain the cauliflower, reserving 1 cup of the liquid for the next step.
- In a food processor or blender, add cauliflower, reserved cooking liquid, almond milk, parmesan, sautéed onion and garlic, salt and pepper to taste. Blend until smooth. (Depending on the size of your blender, you may need to do this in batches.)
- In a large skillet, heat cooking oil over medium-high heat. Add chicken, salt, pepper, and oregano to taste. Cook until chicken is no longer pink and remove from the skillet. Set aside.
- Add asparagus to the skillet and cook.
- Once asparagus has reached your desired doneness, add cooked pasta, the cooked chicken, and the cauliflower sauce. Combine well and heat through.
- Serve topped with fresh parsley.
- Nutrition Calories: 2188 Fat: 180 grams Carbs: 101 grams Fiber: 10 grams Sugars: 10 grams Protein: 47 grams
- Enjoy!
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Tips
1 of
3
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aly_mc
We switched the asparagus with broccoli and it tastes fantastic!
2018-07-22T22:15:52Z Helpful (8) -
abbysunny
It is gross, the chicken is a bad combo! A soon as I made the mashed cauliflower with the cheese and all, I tasted it once it was mashed, and I felt like I was gonna throw up!!!! I give it -2/100
2018-06-21T16:34:30Z Helpful (5) -
glcat8
In prep wash some bowls in the interim to reuse. This recipe uses a lot of pots!
2018-11-05T21:41:10Z Helpful (4) -
mahube666
This recipe is amazing! I sautéed with butter instead of oil and it adds a creamy, delicious flavour
2018-09-24T11:47:47Z Helpful (4)
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