Healthy Fettuccine Alfredo
1 serving of healthy fettuccine alfredo contains 529 Calories. The macronutrient breakdown is 49% carbs, 23% fat, and 28% protein. This is a good source of protein (68% of your Daily Value), fiber (32% of your Daily Value), and potassium (25% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 15 minutes
- Cook Time
- 30 minutes
Ingredients
Directions
- Chop the cauliflower. Bring the broth to a boil over medium high heat and add cauliflower. Cook until cauliflower is soft, about 15 minutes. The longer you cook it, the smoother the sauce will be.
- Meanwhile, melt the butter in a large skillet over medium heat. Add the minced garlic, onion, tomatoes, and carrots, and sauté for 4-5 minutes or until soft and fragrant.
- As the veggies and cauliflower are cooking, bring a large pot of water to boil and cook the fettuccine according to directions on package, reserving some of the starchy water to add to the sauce later. In a pan over medium-high heat, cook the chicken in some oil until cooked through and no longer pink, 7-12 minutes.
- Transfer cauliflower to a blender with about 2 cups of the broth. You may need to do this in batches depending on the size of your blender. Add salt, nutmeg, and black pepper and purée until very smooth, about 5 minutes. Add more broth or water if the mixture is too thick to move through the blender. You want it to turn through the blender easily. When purée is very smooth, transfer back to the butter/veggies skillet.
- Add the cream and cook over low heat. Add the starchy pasta water, cheese, peas, and chicken, and keep warm until ready to serve. Combine noodles and sauce in a large pot or skillet and serve immediately.
Nutrition Facts
For 1 serving of healthy fettuccine alfredo (838g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 529 | |
| Fats | 13g | 17% |
| Saturated fats | 7g | 34% |
| Trans fats | 0.1g | |
| Cholesterol | 103mg | 34% |
| Sodium | 1763mg | 77% |
| Carbs | 66g | 24% |
| Net carbs | 57g | |
| Fiber | 9g | 32% |
| Sugar | 10g | |
| Protein | 38g | |
| Calcium | 240mg | 24% |
| Iron | 4mg | 48% |
| Potassium | 1164mg | 25% |
| Vitamin D | 0.2μg | 1% |
| Vitamins and Minerals | ||
| Alpha carotene | 889μg | |
| Beta carotene | 1848μg | |
| Caffeine | 0mg | |
| Choline | 162mg | 29% |
| Copper | 0.3mg | 28% |
| Fluoride | 2μg | |
| Folate (B9) | 171μg | 43% |
| Lycopene | 959μg | |
| Magnesium | 67mg | 16% |
| Manganese | 1mg | 44% |
| Niacin | 10mg | 62% |
| Pantothenic acid | 2mg | 30% |
| Phosphorus | 401mg | 57% |
| Retinol | 104μg | |
| Riboflavin (B2) | 0.4mg | 32% |
| Selenium | 22μg | 39% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 21% |
| Vitamin A IU | 4172IU | |
| Vitamin A | 297μg | 33% |
| Vitamin B12 | 1μg | 24% |
| Vitamin B6 | 1mg | 58% |
| Vitamin C | 110mg | 122% |
| Vitamin D IU | 8IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.2μg | |
| Vitamin E | 1mg | 6% |
| Vitamin K | 41μg | 34% |
| Zinc | 2mg | 17% |
| Sugars | ||
| Sugar | 10g | |
| Sucrose | 2g | |
| Glucose | 2g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 1g | |
| Fats | ||
| Saturated fats | 7g | 34% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0.3g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.3g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |
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