Cauliflower Alfredo

My Recipes

Ready in: 30 minutes
Servings: 4
Very Popular

Ingredients

  • 1 teaspoon freshly ground black pepper
    Spices and Seasonings
  • 3 cups chopped broccoli
    Produce
  • 3 cups chopped cauliflower, divided
    Produce
  • 1 cup unsalted chicken stock
    Canned and Jarred
  • 8 ounces uncooked whole-wheat fettuccine
    Pasta and Rice
  • 3 garlic cloves
    Produce
  • 1/2 teaspoon kosher salt
    Spices and Seasonings
  • 1 teaspoon fresh lemon juice
    Produce
  • 1 teaspoon grated lemon rind
    Produce
  • 2/3 cup 1% low-fat milk
    Milk, Eggs, Other Dairy
  • 2 ounces grated Parmigiano-Reggiano cheese, divided (about 1/2 cup)
    Cheese
  • 1 1/2 tablespoons unsalted butter
    Milk, Eggs, Other Dairy
  • 1 tablespoon white whole-wheat flour
    Baking

Steps

  • Cook pasta according to package directions, omitting salt and fat.
  • Add broccoli and 1 cup cauliflower during last 2 minutes of cooking; drain.
  • Place flour in a large saucepan. Gradually add stock, stirring constantly with a whisk until blended. Bring to a boil over medium heat; cook 2 minutes or until thick, stirring constantly.
  • Add remaining 2 cups cauliflower and garlic. Bring to a boil; cook 15 minutes or until very tender.
  • Place cauliflower mixture in a blender.
  • Add milk, butter, pepper, juice, salt, and 1 ounce cheese.
  • Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender.
  • Place a clean towel over opening in blender lid (to avoid splatters); process until smooth. Return cauliflower mixture to pan over low heat.
  • Add pasta mixture and lemon rind; toss well to coat noodles. Sprinkle with remaining 1 ounce cheese.
  • Serve immediately.

Nutrition

  • Calories: 396.38  cal  (19.82%)
  • Fat: 11.62  g  (17.88%)
  • Saturated Fat: 5.95  g  (37.16%)
  • Carbohydrates: 55.82  g  (18.61%)
  • Sugar: 6.84  g  (7.6%)
  • Cholesterol: 71.18  mg  (23.73%)
  • Sodium: 652.11  mg  (28.35%)
  • Protein: 19.14  g  (38.29%)
  • Vitamin C: 98.98  mg  (119.98%)
  • Vitamin K: 82.85  µg  (78.91%)
  • Selenium: 53.3  µg  (76.15%)
  • Manganese: 0.86  mg  (43.17%)
  • Phosphorus: 362.68  mg  (36.27%)
  • Folate: 112.09  µg  (28.02%)
  • Calcium: 276.14  mg  (27.61%)
  • Vitamin B6: 0.47  mg  (23.7%)
  • Fiber: 5.43  g  (21.71%)
  • Vitamin B2: 0.36  mg  (20.95%)
  • Potassium: 732.85  mg  (20.94%)
  • Magnesium: 72.79  mg  (18.2%)
  • Vitamin B5: 1.64  mg  (16.45%)
  • Vitamin B3: 3.17  mg  (15.83%)
  • Vitamin B1: 0.24  mg  (15.78%)
  • Vitamin A: 771.33  IU  (15.43%)
  • Zinc: 2.22  mg  (14.78%)
  • Copper: 0.29  mg  (14.46%)
  • Iron: 2.31  mg  (12.85%)
  • Vitamin B12: 0.51  µg  (8.47%)
  • Vitamin E: 0.98  mg  (6.56%)
  • Vitamin D: 0.78  µg  (5.22%)

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