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Is Cauliflower Alfredo Healthy
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Cauliflower Alfredo Recipe

This cauliflower alfredo recipe asks for just 25 minutes of your time and returns a rich, luscious pasta with shrimp and vegetables — a sweet dream in disguise.
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Main Course
Cuisine: Global
Keyword: Cauliflower Alfredo, Cauliflower Alfredo Recipe
Servings: 4 servings
Calories: 463kcal

Ingredients

  • 14 oz cauliflower divided into 10 and 4
  • 1 cup unsalted chicken broth
  • 1/2 cup whole milk
  • 4 tbsp heavy cream
  • 0.75 oz parmesan shredded, divided in half
  • 1/2 tsp salt
  • 6 oz peeled shrimp about 16 large, from 10 oz raw shrimp
  • 1/2 tsp paprika
  • 1/2 tsp Italian seasoning
  • 1/2 tbsp olive oil
  • 1 1/2 tbsp unsalted butter or 0.75 oz, divided into 1 and 1/2 tbsp
  • 8 oz brown mushrooms sliced
  • 4 oz onion about 1 medium, finely chopped
  • 1 tbsp garlic about 3 cloves, minced
  • 4 oz green peas frozen or fresh
  • 16 oz cooked fettuccine from about 11 oz dry
  • 2 tbsp parsley freshly chopped
  • 1/4 tsp ground black pepper

Instructions

  • Boil some water for the pasta. To a separate saucepan, add 10 oz cauliflower, 1 cup unsalted chicken broth, 1/2 cup milk, 4 tbsp heavy cream, 0.75 oz parmesan, and 1/2 tsp salt. Cook for 7 minutes on low heat. When finished, blend the mixture until smooth and set aside. Add the pasta (about 10 oz) to the boiling water, and set the timer according to the package instructions.
    Cook cauliflower with sauce ingredients, then blend until smooth.
  • While the cauliflower's cooking, heat a non-stick pan over medium heat; add to it 1/2 tbsp olive oil and 1/2 tbsp butter. Coat 6 oz peeled shrimp with 1/2 tsp paprika and 1/2 tsp Italian seasoning, then sear it in the hot oil for 2 minutes (1 minute per side). Move the shrimp to a clean bowl and set aside. Check the pasta and drain.
    Season and sear the shrimp.
  • In the hot pan, melt the remaining butter (1 tbsp) and sauté 8 oz sliced mushrooms, 4 oz chopped onions, and 1 tbsp minced garlic over medium heat for about 5 minutes. Then, add 4 oz green peas along with the remaining cauliflower (4 oz) and stir for another 2 minutes. If using frozen green peas, cook for an additional 2 minutes.
    Cook the veg.
  • Add the sauce made in step 1 and stir. Add 16 oz cooked pasta and seared shrimp, stir for about 2 minutes or until everything is coated in sauce, and turn off the heat.
    Add the sauce, shrimp, and cooked pasta. Stir.
  • Sprinkle the rest of the parm (0.25 oz), 2 tbsp chopped parsley, and 1/4 tsp ground pepper on top. Enjoy.
    Garnish and serve.

Nutrition

Serving: 1serving | Calories: 463kcal | Carbohydrates: 52g | Protein: 30g | Fat: 16g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 149mg | Sodium: 561mg | Potassium: 980mg | Fiber: 6g | Sugar: 8g | Vitamin A: 943IU | Vitamin C: 58mg | Calcium: 224mg | Iron: 3mg