Healthy Fettuccine Alfredo

Ingredients

• Cauliflower

  Frozen, unprepared

  6 cup, pieces or 792g

• Chicken broth

  Soup, canned, less/reduced sodium

  6 cup or 1.44kg

• Butter

  Unsalted

  1 tsp or 5g

• Garlic

  Raw

  4 cloves, minced or 12g

• Onions

  Raw

  1 medium or 110g

• Cherry tomatoes

  Red, ripe, raw, year round average

  1 cup cherry tomatoes or 149g

• Baby carrots

  Baby, raw

  6 large or 90g

• Pasta Fettuccine

  Compliments

  11 oz or 312g

• Chicken breast

  Broilers or fryers, meat only, raw

  9 oz or 255g

• Salt

  Table

  1 tsp or 6g

• Nutmeg

  Spices, ground

  1 tsp or 2g

• Pepper

  Spices, black

  1 tsp or 2g

• Heavy whipping cream

  Fluid

  ¼ cup, fluid or 60g

• Parmesan cheese

  Grated

  ½ cup or 50g

• Peas

  Green, frozen, unprepared

  ½ cup or 67g

Directions

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

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