Friday, May 27, 2016

Chicken, Broccoli and Fettuccini with a Creamy Cauliflower Alfredo sauce


Serves 4

Broccoli Ingredients

  • 1 head of broccoli, cut into florets
  • 1-2 tbsps EVOO
  • 2 tbsp minced garlic
  • Salt and pepper to taste


Cauliflower Alfredo Ingredients

  • 8 large cloves garlic, minced
  • 2 tbsps butter
  • 5-6 cups cauliflower florets
  • 6-7 cups vegetable broth or water
  • 1 tsp salt 
  • 1/2 tsp pepper
  • 1/2 cup milk
  • Salt and pepper to taste
  • 1/2-2/3 cup of Shredded Parmesan cheese (optional)
  • 1 tsp EVOO


Additional Ingredients

  • 16 oz Chicken breast- prepared as you like. (I used leftover crockpot chicken from a previous meal, but you can grill some chicken breasts, throw them in the oven or use leftovers if you have it from a previous meal.)
  • 8oz whole wheat fettucini



Directions

  1. Prepare chicken as desired. Cut into bite sized pieces.
  2. Pre-heat oven to 425 degress. Lightly oil a baking sheet or coat with nonstick spray. 
  3. Toss broccoli florets in a large bowl with olive oil and garlic. Salt and pepper to taste. Place in a single layer on baking sheet.
  4. Bake for 10-12 min or until tender.
  5. While broccoli is cooking, prepare cauliflower sauce and pasta.
  6. Bring a large pot of water to boil and add fettucini. Cook according to package directions.
  7. Sautee minced garlic with butter in a large nonstick skillet over low heat. Cook for several minutes until soft and fragrant but not browned. Remove form heat and set aside.
  8. Bring water or vegetable broth to a boil in a large pot. Add the cauliflower florets and cook, covered, for 7-10 minutes or until fork tender. Do not drain liquid.
  9. Using a slotted spoon transfer cauliflower to a large food processor or blender. Add 1 cup of leftover vegetable broth or cooking liquid. Add sauteed garlic/butter, salt, pepper, milk, 1 tsp EVOO and optional parmesan cheese.
  10. Blend for several minutes until sauce is very smooth. Add more broth or milk as needed. 
  11. Serve hot. Sauce will start to get a little dry if left for long. Add water, milk or a drop of EVOO if this happens.
  12. Toss with broccoli and pasta and top with leftover parmesan cheese and fresh ground black pepper.

Serving size 1/2 cup. If you have leftovers, freeze for later.

Cauliflower sauce nutritional facts (not including parmesan cheese)- 49 calries, 2.9g fat, 279.7mg sodium, 4.8g Carbohydrates, 1.8g protein.

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