Best Lighter Spaghetti Alfredo With Cauliflower Recipes

LIGHTER CAULIFLOWER "ALFREDO" PASTA RECIPE BY TASTY

Lighter Cauliflower

Here's what you need: oil, large white onion, garlic, vegetable broth, water, large head cauliflower, unsweetened almond milk, parmesan cheese, salt, pepper, boneless, skinless chicken breasts, dried oregano, asparagus, penne pasta, parsley

Provided by Crystal Hatch

Categories Dinner

Yield 3 servings

Number Of Ingredients 15

Ingredients

oil, as needed
½ large white onion, diced
3 cloves garlic, minced
4 cups vegetable broth
3 cups water
1 large head cauliflower, broken into florets
1 cup unsweetened almond milk
1 cup parmesan cheese
½ teaspoon salt
½ teaspoon pepper
2 boneless, skinless chicken breasts, diced
dried oregano, to taste
1 cup asparagus, chopped
2 cups penne pasta, cooked
parsley, for garnish

Steps:

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!

CAULIFLOWER ALFREDO

Cauliflower Alfredo image

My family loves this quick and healthy cauliflower Alfredo sauce on pasta. -Shelly Bevington, Hermiston, Oregon

Provided by Taste of Home

Categories Dinner

Time 40m

Yield 6 servings.

Number Of Ingredients 10

Ingredients

2 tablespoons extra virgin olive oil
3 garlic cloves, minced
1 shallot, minced
1 medium head cauliflower, chopped
4 cups water
2 vegetable bouillon cubes
2/3 cup shredded Parmesan cheese plus additional for garnish
1/4 teaspoon crushed red pepper flakes
1 package (16 ounces) fettuccine
Chopped fresh parsley

Steps:

In a Dutch oven, heat oil over medium-high heat. Add garlic and shallot; cook and stir until fragrant, 1-2 minutes. Add cauliflower, water and bouillon; bring to a boil. Cook, covered, until tender, 5-6 minutes. Drain; cool slightly. Transfer to a food processor; add 2/3 cup Parmesan and pepper flakes. Process until pureed smooth., Meanwhile, cook fettuccine according to package directions for al dente. Drain fettuccine; place in a large bowl. Add cauliflower mixture; toss to coat. Sprinkle with parsley and additional Parmesan.

Nutrition Facts : Calories 371 calories, Fat 9g fat (3g saturated fat), Cholesterol 6mg cholesterol, Sodium 533mg sodium, Carbohydrate 60g carbohydrate (5g sugars, Fiber 5g fiber), Protein 16g protein.