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A healthy fettucine alfredo?

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    Creamy “Cauliflower” Fettuccine with Roasted Chicken SARAH SCHWEITZER/TIMES NEWS

Published February 06. 2019 12:38PM


Our local farm market and area farmers have such great vegetables available for purchase.

I recently came across some pristine fresh cauliflower at our winter market.

Right away, my mind started thinking about how I could prepare the cauliflower we bought in a creative way.

I immediately thought pasta with a creamy sauce and a protein, such as roasted chicken.

Next, I thought about how my sisters sometimes do not want to see a great big chunk of cauliflower on their plate.

If I can get my youngest sister to eat this dish and ask for seconds, your children will love it, too.

If you’re a fan of fettuccine Alfredo, you’ll enjoy this version of that dish.

Cauliflower gives this recipe a fresh, light taste. Give it a try.

The whole family will think you’re a kitchen superstar when they hear that the sauce is made from cauliflower!

Sarah Schweitzer, Lehighton, is a trained chef. If you have a question about a recipe, or would like her to share or create somethig special, email us at

Creamy “Cauliflower” Fettuccine with Roasted Chicken

1 pound cauliflower, chopped into medium florets, including stems

1 cup of milk

2 tablespoons unsalted butter

Salt and pepper to taste

Pinch of cayenne pepper

2 pinches of nutmeg

1 pound box fettuccine noodles

2 chicken breasts (bone-in, skin-on and room temperature)

1 tablespoon olive oil

½ cup grated Parmesan cheese, plus more for serving

2 cloves garlic, minced

3 tablespoons fresh chopped parsley

Chicken prep: (Always cut raw chicken on a separate cutting board that you only use for raw meats.) Set chicken out for about ½ hour before cooking. Bone-in and skin-on is the best way to prep the chicken for maximum flavor. On a lined baking sheet, place chicken breasts, drizzling them with olive oil. Salt and pepper each side. Roast chicken, in preheated 400 F oven for about 35-40 minutes, until internal temperature of 160 F.

Once the chicken is done, lightly tent the chicken with foil for approximately 15 minutes, so that all the natural juices will not run out when you cut the chicken. When the chicken is cool enough, dice into bite-sized pieces. Set aside and keep covered until the pasta is done cooking.

Cut cauliflower into medium-sized florets, stems included. Fill a large pot with lightly salted water and bring to a boil. Add cauliflower and cook until very tender. While you are cooking the cauliflower, melt the butter in a small saucepan. Add the garlic, and saute until fragrant. Add the milk and bring to a simmer. Simmer for 5 minutes.

Place drained cauliflower into a food processor, blend with the milk mixture, cheese, and salt and pepper to taste. Blend until creamy and smooth. Set aside and keep warm while you cook the pasta.

Cook pasta, in salted boiling water, just until pasta is al dente. Reserve ½ cup of pasta water. Drain pasta and return to the pot along with the cauliflower sauce. Pour a little pasta water into your blender or food processor, to loosen the remainder of the sauce. Add some chopped parsley into the pot for health and color. Mix with a pair of tongs, until all pasta is coated with the sauce. If the sauce is too thick, add a little of the reserved pasta cooking water. Place pasta into a large serving bowl. Garnish with more fresh parsley.

Enjoy with a side of your favorite vegetable, green salad or slice of your favorite bread.



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