DTDinner Table

Easy & Low Calorie High Protein Chicken Alfredo Pasta

Source · Prep 10 minutes · Cook 30 minutes

Per serving: 470 cal · 52 g protein · 53 g carbs · 6 g fat

servings
  • 1 head cauliflower (≈908 g) - cut into florets
  • Kosher salt and freshly ground black pepper - to taste
  • 1.5 lb boneless, skinless chicken breasts (≈680 g) - cut in half crosswise into thin cutlets
  • 0.5 lb dried fettuccine pasta (≈226 g)
  • Cooking spray - for greasing
  • ½ cup skim milk (≈120 mL)
  • ¼ cup Parmigiano Reggiano, grated (≈22 g) - plus more to taste
  • ¼ cup Pecorino Romano, grated (≈22 g)
  • 3 cloves garlic - whole
  • ½ tsp chicken bouillon powder (≈1 g)

Instructions

  1. Boil the cauliflower in generously salted water until completely tender, 10-12 minutes.
  2. Meanwhile, season the chicken cutlets with salt and pepper and pat dry, flattening any uneven ones. Sear in a greased skillet over medium-high heat, 2-3 minutes, then flip and cook another 3-4 minutes to 165°F. Rest, then slice.
  3. Transfer the cauliflower to a blender with half the milk, both cheeses, the garlic, bouillon, and salt. Blend until smooth, adding the remaining milk as needed to reach an alfredo consistency.
  4. Cook the pasta al dente in salted water. Reserve about 1 cup of pasta water, drain, and toss the pasta with the sauce in a large skillet, adding pasta water a splash at a time until glossy. Top with the sliced chicken and more Parmigiano.

Notes