What if we told you that we had a healthified take on your favorite fettuccine Alfredo dish? This veggie twist on the classic Italian pasta dish makes an Alfredo sauce out of cauliflower and uses zucchini noodles instead of pasta. Better yet, it comes together in one skillet and gets a head start from already-riced cauliflower so you can have a veggie-packed dinner on the table in under an hour.
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Updated November 13, 2018
Ingredients
-
2
tablespoons vegetable oil
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1
cup chopped onions
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1
teaspoon finely chopped garlic
-
1
package (12 oz) Cascadian Farm™ organic frozen riced cauliflower
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3/4
cup heavy whipping cream
-
1
cup grated Parmesan cheese
-
1
teaspoon salt
-
1
lb boneless skinless chicken breasts, cut in 3/4-inch pieces
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1 1/2
teaspoons Italian seasoning
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8
cups zucchini spirals, squeezed dry
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1
tablespoon chopped fresh parsley
Steps
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1
In 12-inch nonstick skillet, heat 2 teaspoons of the oil over medium heat. Cook onions and garlic in oil 5 minutes. Stir in frozen cauliflower; cover and cook 8 to 10 minutes, stirring occasionally, until cauliflower is tender. Transfer to blender. Add whipping cream; cover and blend 60 to 90 seconds or until nearly smooth. Add cheese and 1/2 teaspoon of the salt; blend 60 to 90 seconds or until smooth.
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2
In same skillet, heat 2 teaspoons of the oil over medium heat. Season chicken with 1/2 teaspoon of the Italian seasoning and remaining 1/2 teaspoon salt; add to skillet. Cook 7 to 9 minutes, turning occasionally, until chicken is no longer pink in center (165°F). Reserve chicken; wipe out skillet.
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3
In same skillet, heat remaining 2 teaspoons oil over medium heat. Add zucchini and remaining 1 teaspoon Italian seasoning; cook 2 to 3 minutes, stirring occasionally, until zucchini just starts to soften; drain in colander, pressing with back of spoon. Add cauliflower sauce and chicken to skillet; stir to combine over medium heat. Stir in zucchini; cook 1 to 2 minutes or until heated through. Top with parsley; serve immediately.
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Expert Tips
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If you’re using prespiralized zucchini that is measured by the ounce, this recipe has about 20 oz zucchini spirals.
-
Starting with dry zucchini spirals is essential to achieving good results. Just place in a clean kitchen towel, and gently squeeze to remove excess water.
-
Spiralizing your zucchini typically results in drier spirals as compared to purchased ones.
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Zucchini spirals are also called zucchini noodles or zoodles.
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Nutrition Information
Nutrition Facts
Serving Size:
1 Serving
- Calories
- 360
- Calories from Fat
- 210
- Total Fat
- 23g
- 36%
- Saturated Fat
- 11g
- 57%
- Trans Fat
- 1/2g
- Cholesterol
- 95mg
- 31%
- Sodium
- 720mg
- 30%
- Potassium
- 670mg
- 19%
- Total Carbohydrate
- 10g
- 3%
- Dietary Fiber
- 3g
- 13%
- Sugars
- 5g
- Protein
- 27g
- Vitamin A
- 45%
- 45%
- Vitamin C
- 30%
- 30%
- Calcium
- 30%
- 30%
- Iron
- 10%
- 10%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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var componentMetadata = JSON.parse('\x7b\x22componentName\x22\x3a\x22DoubleClick_85b6dd00-9c06-42a8-93c5-4fe5bd1c7f19\x22,\x22deferOptions\x22\x3a\x7b\x22deferComponent\x22\x3atrue,\x22deferType\x22\x3a\x22OnDemand\x22,\x22deferId\x22\x3a\x22rcb75306bd3a94dcfbd57da323738fb20\x22,\x22deferredContainerId\x22\x3a\x22\x2fmain\x2frdpBottomAd\x22,\x22deferredContainerView\x22\x3a\x22DoubleClick\x22\x7d,\x22viewName\x22\x3a\x22DoubleClick\x22\x7d');
var configuration = {"adId":"OMP/tablespoon/recipes/728x90_BTF_RDP4thAd-LeaderboardFlex","minPageWidth":"1000","maxPageWidth":"9999","defaultMinPageWidth":"1000","defaultMaxPageWidth":"9999","enableLyticsIntegration":true,"lyticsWaitTimeThreshold":5000,"size":"[[970, 250], [970, 90], [728, 90]]","refreshWhenViewed":false,"adContainerId":"759c869d-a493-48db-b67c-4ddc90839b14","doubleClickAdContainerId":"78a4e63f-23f8-4645-9f99-1514f036eb08","adCaptionText":"Advertisement","networkCode":"/15704463/","relevantMetadata":[],"privacyOptOut":false};
var moduleName = 'doubleClick';
var isVueModule = true;
GeneralMills.PandoSites.RegisterControlInstance(moduleName, configuration, componentMetadata, isVueModule)
});
})();
