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Cauliflower Alfredo with Zucchini Noodles

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Cauliflower Alfredo with Zucchini Noodles
  • Prep 50 min
  • Total 50 min
  • Servings 6
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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.
by: Tablespoon Kitchens
Updated Nov 13, 2018

Ingredients

  • 2 tablespoons vegetable oil
  • 1 cup chopped onions
  • 1 teaspoon finely chopped garlic
  • 1 package (12 oz) Cascadian Farm™ organic frozen riced cauliflower
  • 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
  • 1 1/2 teaspoons Italian seasoning
  • 8 cups zucchini spirals, squeezed dry
  • 1 tablespoon chopped fresh parsley

Steps

  • 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.
  • 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.
  • 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.

Expert Tips

  • tip 1
    If you’re using prespiralized zucchini that is measured by the ounce, this recipe has about 20 oz zucchini spirals.
  • tip 2
    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.
  • tip 3
    Spiralizing your zucchini typically results in drier spirals as compared to purchased ones.
  • tip 4
    Zucchini spirals are also called zucchini noodles or zoodles.

Nutrition Information

360 Calories, 23g Total Fat, 27g Protein, 10g Total Carbohydrate, 5g Sugars

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
% Daily Value*:
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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