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Cauliflower Fettuccine Alfredo

Cauliflower Fettuccine Alfredo

Name: Cauliflower Fettuccine Alfredo
Prep time: 15 min
Cook time: 40 min
Total time: 85 min
Yield: 6 servings
Ingredients: ½ head cauliflower, cored and cut into small florets; 2 tablespoons olive oil; 2 eaches shallots, minced; ½ cup chicken stock; salt and ground black pepper to taste; ½ pound fettuccine; 1 cup grated Parmesan cheese

Rating: 4.18 stars

11 Ratings
10 Reviews
4 Photos

Dr. Oz recommended cauliflower sauce in place of Alfredo. A little cream, red pepper, and garlic can be added for flavor. Let me know if you have any suggestions to improve color or taste. Garnish with more Parmesan cheese if desired.

By tlcampbell

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Recipe Summary

prep:

15 mins

cook:

40 mins

additional:

30 mins

total:

1 hr 25 mins

Servings:

Yield:

6 servings

Nutrition Info

Ingredients

Original recipe yields 6 servings

The ingredient list now reflects the servings specified

½ head cauliflower, cored and cut into small florets
2 tablespoons olive oil
2 eaches shallots, minced
½ cup chicken stock
salt and ground black pepper to taste
½ pound fettuccine
1 cup grated Parmesan cheese

Directions

Step 1

Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower to steamer, cover, and steam until tender, about 20 minutes. Cool cauliflower until cool enough to handle, about 15 minutes.

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Step 2

Heat olive oil in a skillet over medium heat; cook and stir shallot until translucent, about 10 minutes. Pour chicken stock over shallot; cook until heated through, about 3 minutes. Remove skillet from heat and cool, about 15 minutes.
Step 3

Stir cauliflower into shallot mixture; blend using a hand blender until sauce is smooth and silky. Season sauce with salt and pepper.
Step 4

Fill a large pot with lightly salted water and bring to a rolling boil. Stir in the fettuccine, bring water back to a boil, and cook pasta over medium heat until cooked through but still firm to the bite, about 8 minutes; drain.
Step 5

Toss pasta with sauce in a bowl until evenly coated. Sprinkle Parmesan cheese over pasta.

Cook's Note:

A standard blender can also be used to make the sauce.

If the sauce seems too thick, add a little water or broth. If it's too thin, simply simmer until it reduces and thickens.

Nutrition Facts

Per Serving:

259 calories; protein 11.8g 24% DV; carbohydrates 33.5g 11% DV; fat 9.3g 14% DV; cholesterol 12.1mg 4% DV; sodium 231.7mg 9% DV. Full Nutrition

Reviews (10)

Most helpful positive review

Qhhunters

01/02/2015

Great alternative to heavy Alfredo sauce. I didn't have shallots, but used 1/4 of a chopped onion and 3 cloves of chopped garlic. I also melted 3 tablespoons of the Parmesan cheese into the sauce. Served it over spaghetti since I didn't have fettuccine noodles. Added more cauliflower florets, sun-dried tomatoes, fresh chopped basil and cooked chicken. Very satisfying dinner. Read More

Helpful

(6)

Most helpful critical review

linda

08/20/2015

A novel way to make an Alfredo sauce but it needs more flavor. I microwaved the cauliflower and puréed it in my cuisanart adding some half and half until smooth. I added some minced garlic to the shallots and chicken stock as well as sun dried tomatoes and some seasoned salt. I also sautéed some shrimp and added it after the cauliflower mixture was incorporated so as not to overcook it. Read More

Helpful

(1)

11 Ratings

5 star values: 6
4 star values: 2
3 star values: 2
2 star values: 1
1 star values: 0

Reviews: Most Helpful

Most Helpful Most Positive Least Positive Newest

Qhhunters

01/01/2015

Helpful

(6)

Jan Lockhart

08/28/2017

A hand blender made for a very creamy sauce. This is now a staple dish! Read More

Helpful

(1)

Lisa Noel Rodgers

03/09/2017

This sauce is just as good as the fattening kind! I did add an 1/8 of a cup of milk to make the texture more creamy. I also mixed the parmesan in although I didn't feel I needed to use a whole cup probably about a half cup. It only made two servings though so if you want more I recommend doubling the recipe. Read More

Helpful

(1)

bmcnicho

07/03/2014

Very good! I added a little bit of milk because it was thick. Read More

Helpful

(1)

linda

08/20/2015

Helpful

(1)

Ruby2700

12/16/2014

Very tasty with chicken also! I added a clove of garlic in with the onion (didn't have shallots). I also added about 1/4 cup more chicken stock while I puréed it in the food processor to smooth it out. Delicious! Read More

Helpful

(1)

Christina Hoppes

01/15/2018

Forgot the olive oil added less cheese and it was delicious!! Served with homemade fettuccine and cajun spiced grilled chicken breast. Read More

abbyz2000

10/06/2017

My hand mixer did not cut it so I had to use a food processor. I'm pretty sure I added at least another 1/4 cup water and it still was nothing that would ever pour. I haven't eaten it yet- doesn't look very appetizing. It probably won't be it's all watered down. I'll probably have to add some milk. I'd like to know how the sauce in the picture came out like that when there's hardly any liquid in the directions. You'd need a ladle for that and I could still use a fork for mine. It's the consistency of THICK baby food. Read More

catherine ormerogers

01/08/2019

Just as spaghetti squash will never be mistaken for pasta; neither will cauliflower alfredo sauce be mistaken for an actual traditional alfredo sauce but if you are interested in cutting back on carb & fat grams; give this a try. Very tasty. Read More

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Nutritional Information

Cauliflower Fettuccine Alfredo

Servings Per Recipe: 6
Calories: 258.5

% Daily Value *

protein: 24 %

carbohydrates: 11 %

exchange other carbs:

dietary fiber: 10 %

sugars:

fat: 14 %

saturated fat: 16 %

cholesterol: 4 %

vitamin a iu: 5 %

niacin equivalents: 30 %

vitamin b6: 14 %

vitamin c: 39 %

folate: 27 %

calcium: 17 %

iron: 9 %

magnesium: 12 %

potassium: 8 %

sodium: 9 %

thiamin: 4 %

calories from fat:

percent of calories from carbs:

percent of calories from fat:

percent of calories from protein:

percent of calories from sat fat:

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.