Low Calorie High Protein Alfredo Pasta
Ingredients: cauliflower, kosher salt, boneless, skinless chicken breast, black pepper, spray oil · 45 min cook time · 620kcal · ~₩13,200
Ingredients
1head cauliflower, 1pinch kosher salt, 1.5lbs boneless, skinless chicken breast, 1pinch black pepper, 1spray spray oil, 0.5cup skim milk, 0.25cup Parmesan Reggiano, 0.25cup Pecorino Romano, 3whole garlic cloves, 0.5tsp chicken bouillon powder, 0.5lb fettuccine
Instructions
1. Split the head of cauliflower in half and remove all florets, discarding the green stem. Chop the florets into evenly sized pieces to ensure even cooking.
2. Bring a pot of water to a boil and season generously with salt. Add the cauliflower florets to the boiling water. Cook until the cauliflower is as soft and mushy as possible, which may take 10 to 12 minutes. Continuously check by pricking with a fork.
3. While the cauliflower cooks, prepare the chicken. Take 1.5 lbs of boneless, skinless chicken breast and cut it in half lengthwise to open it up like a book, making it much flatter. You can also pound it thinner if desired.
4. Season both sides of the chicken breast generously with salt and pepper. You can add other spices like garlic powder or paprika if you wish.
5. Heat a 10 to 12-inch skillet (stainless steel or cast iron) over medium-high heat. Lightly spray with oil. Once ripping hot, add the chicken breast in a single layer.
6. Cook the chicken for 2 to 3 minutes, then flip. Cook for another 3 to 4 minutes until cooked through. Check the internal temperature with a thermometer; it should reach 165°F (74°C). If not, continue flipping every minute until it reaches the target temperature.
7. Once cooked, set the chicken aside to rest for a couple of minutes. Then, slice it into thin strips before serving. Repeat with any remaining chicken.
8. Once the cauliflower is very soft and mushy, drain it thoroughly using a strainer or spider. Transfer the drained cauliflower to a blender.
9. Add about half a cup of skim milk (reserving the rest), 1/4 cup (22g) of freshly grated Parmesan Reggiano, 1/4 cup (22g) of freshly grated Pecorino Romano, and three whole raw garlic cloves to the blender with the cauliflower.
10. Add a touch of salt to taste. For extra richness and umami without added calories, add a small pinch (about half a teaspoon or 1g) of chicken bouillon powder or MSG.
11. Blend on high speed until the sauce is as smooth as possible, achieving the texture of Alfredo sauce. If it's too thick, add a splash more skim milk at a time until the desired consistency is reached. Taste and adjust salt if needed.
12. Bring a pot of water to a boil and season generously with salt until it's nearly as salty as the ocean. Add half a pound of fettuccine pasta and boil according to package directions until al dente (typically 10 to 14 minutes).
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