Description
Lean chicken alfredo brings Italian comfort to health-conscious dinner tables, offering a delightful balance of creamy pasta and protein. Rich parmesan sauce and tender chicken unite in a guilt-free meal you’ll savor without compromise.
Ingredients
Scale
Main Protein:
- 2 boneless, skinless chicken breasts
Vegetables and Aromatics:
- 1 small cauliflower, chopped
- 2 cloves garlic, minced
- Fresh parsley, chopped (for garnish)
Seasonings, Liquids, and Dairy:
- 1 tablespoon olive oil
- 2 cups low-sodium chicken broth
- 1/2 cup unsweetened almond milk (or regular milk)
- 1/4 cup grated Parmesan cheese
- 1/2 teaspoon dried thyme
- 1/4 teaspoon nutmeg
- Salt and pepper to taste
Pasta:
- 8 ounces whole wheat fettuccine or any pasta of your choice
Instructions
- Prepare the protein by generously seasoning chicken breasts with salt and pepper. Warm olive oil in a spacious skillet over medium-high temperature, then methodically cook chicken until golden and thoroughly done, approximately 6-7 minutes per side.
- Remove chicken from skillet and let rest momentarily while transitioning to sauce preparation. Bring chicken broth to a rolling boil in a separate saucepan.
- Introduce chopped cauliflower into the boiling broth, allowing it to simmer and soften for 8-10 minutes until tender. Carefully drain the cauliflower, preserving a small quantity of cooking liquid.
- Transfer softened cauliflower to a blender, incorporating almond milk, minced garlic, grated Parmesan, delicate thyme, aromatic nutmeg, and seasoning to taste. Pulse until achieving a velvety, smooth texture, gradually adding reserved broth to reach desired consistency.
- Simultaneously, prepare pasta according to package guidelines, ensuring al dente perfection. Drain and set aside momentarily.
- Slice the rested chicken into elegant strips, returning them to the original skillet. Gently cascade the cauliflower sauce over the chicken, warming on low heat for 2-3 minutes.
- Introduce cooked pasta into the skillet, tenderly tossing to ensure comprehensive sauce coverage and harmonious flavor distribution.
- Finish by garnishing with freshly chopped parsley, serving immediately to preserve optimal temperature and textural integrity.
Notes
- Swap chicken with tofu or tempeh for a vegetarian version that maintains the protein-packed profile of the original recipe.
- Use gluten-free pasta to make this dish suitable for those with gluten sensitivities or celiac disease.
- Enhance the sauce’s richness by roasting garlic before blending for a deeper, more complex flavor that elevates the entire dish.
- Control sauce thickness by gradually adding reserved broth during blending, ensuring a perfect creamy consistency without being too runny or thick.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Sautéing
- Cuisine: Italian
Nutrition
- Serving Size: 4
- Calories: 350
- Sugar: 2 g
- Sodium: 400 mg
- Fat: 9 g
- Saturated Fat: 2 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 6 g
- Protein: 28 g
- Cholesterol: 60 mg