Berry Nourished

Cauliflower Fettuccini Alfredo

By 2 Comments

cauliflower fettucchini 4I’ve been waiting months to post this recipe, that I love so much by the way. But when the prices of cauliflower skyrocketed to $8.00 a piece, I held off for awhile. Now that cauli is back to a reasonable price, it’s been taking center stage in my cooking again.

I love pasta and I love cream sauce, but cream sauces are so rich and high in fat, and sometimes my stomach doesn’t feel so well after =(. This is a common complaint I hear from many others as well.  If you enjoy them, cream sauces are fine once in while, but what if I want to eat it more than once in awhile? The solution here is cauliflower, which is the main ingredient. The sauce is just as tasty and smooth as you would expect, but so much more nutritious!

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Cauliflower Fettuccini Alfredo

Yield: 4

Cauliflower Fettuccini Alfredo

Ingredients

1 medium-sized cauliflower floret, chopped into small pieces
2-4 cups low-sodium chicken broth (enough broth to just cover the cauliflower)
10 ounces whole grain fettuccine pasta
1/2 white onion, chopped
6-8 crimini mushrooms, sliced thinly
2 cloves garlic, minced
1 teaspoon avocado or grapeseed oil
1/2 cup 2% milk
Sea salt and freshly ground pepper to taste
3/4 cup grated Parmesan cheese
1 tablespoon butter
1 tablespoon chopped fresh parsley, plus extra for garnish
2 120 g cans tuna

Instructions

    Place the cauliflower and broth in a small pot; bring to a boil over medium-high heat. Then lower the heat to maintain a simmer and cook until soft, 20 to 25 minutes. Remove from the heat and cool for 5 minutes. Using an immersion blender or food processor, puree cauliflower with all of the liquid until very smooth; set aside.
    Meanwhile, bring a large pot of water to a boil and cook the pasta until al dente, 8 minutes. Drain well, reserving about 1 cup pasta cooking water.
    Heat oil in a large skillet over medium heat. Add the onions and mushrooms and cook for 5 minutes, or until onions are translucent. Add the garlic and cook for 1-2 more minutes. Add the cauliflower puree and milk and bring to a simmer. Cook until slightly thickened, 5 minutes and season with salt and pepper. Stir in the parmesan cheese until melted. Remove from the heat and toss in the butter and chopped parsley. (If the sauce seems thick, adjust the consistency with the remaining pasta water or add more milk). Add protein now, if desired. Serve immediately sprinkled with chopped parsley.
https://www.berrynourished.com/cauliflower-fettuccini-alfredo/

 

 

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Carolyn Berry

Welcome! I’m Carolyn, a Vancouver based registered dietitian, certified diabetes educator, marathon runner and foodie. My passion is creating simple and nourishing recipes to share with you! I hope you enjoy looking around.

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Comments

  1. Hi Carolyn,

    I am trying the vegan way of life so I was wondering for this recipe may I substitute milk with Almond milk? Also what is a substitute for Parmesan?

    Thank you,

    Dana

    Reply

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