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Creamy cauliflower alfredo, crisp broccoli, and grilled chicken, with quick, easy, and gluten-free tofu shirataki noodles!
You guys already know how much I love House Foods products, since I gushed over them in this Mango Tango Smoothie Bowl post, or this Dirty Monkey milkshake. While not a traditional tofu eater, I do appreciate easy ways of adding protein to our favorite dishes. And I also enjoy being able to make a dish gluten free, while still enjoying a favorite like pasta.
For today’s recipe, I was trying to replace a full-fat, full-gluten, comfort food recipe: Broccoli Chicken Alfredo Fettuccine, with a healthier, better for you option, that is lighter on the calories and gluten-free.
And so I turned to the web, specifically Pinterest, and found that people love Cauliflower Alfredo. So I thought I would give it a try. I found this recipe at Pinch of Yum, and I made it. And it was good. It was actually really good. I just really wanted it to taste as close to the comfort food version of alfredo as I could get it. So, then I added a whole bunch of cheese to it. And then it was GREAT!!! Haha. What can I say? I like my food healthy, but not too healthy!
Then instead of a traditional noodle I chose an awesome gluten free noodle I have used before in this Creamy Pumpkin Fettuccine and this Creamy Avocado Fettuccine: Tofu Shirataki Noodles from House Foods. They are made with tofu and konjac (which means there is soy beans in there and other good stuff, learn more here). And they are a great noodle substitute.
The one thing is you have to prepare them right. They have a very “authentic” smell, so you want to rinse them well, and prepare according to the package directions. If you do that they are awesome, and go great with this lightened up, healthier version of alfredo.
Anyway, while my cauliflower alfredo sauce was cooking, I prepped the noodles. It is really quick, so the whole thing comes together pretty fast. It does take a few pots, but it is worth the effort. And you can make the sauce ahead of time and then just pull it out the day you need it. It is good for 3 days in the fridge, and can be frozen, though you may need to add some liquid when reheating to get the right consistency.
Look how smooth and creamy this sauce looks! I had warmed up my chicken, and cooked my broccoli right in the skillet, so I added the noodles in and then poured the sauce right over the top.
And it is so good when you pour on your noodles. Exactly what you’d want from this classic comfort food, with a fraction of the calories.
Broccoli Chicken Cauliflower Alfredo Fettuccine
- 2 packages House Foods Shirataki Noodles Fettuccine Shaped
- 2 cups broccoli florets
- 2 cups sliced grilled chicken I used a frozen, precooked option for speed and convenience
- 4 Tbs minced garlic
- 2 Tbs butter
- 1 head cauliflower 5-6 cups, cut into florets
- 3 cups vegetable broth
- 3 cups water
- 1 tsp salt
- Salt and pepper to taste
- 1/2 cup milk
- 1 Tbs olive oil
- 3/4 cup parmesan cheese
- 1/4 cup mozzarella cheese
- Saute the minced garlic and butter in a large nonstick skillet over low heat. Stir frequently, do not let the garlic brown.
- Remove from heat. Pour into a blender, and keep skillet out for the chicken and broccoli
- In a large pot, bring water and vegetable broth to a boil, add cauliflower, and cook until cauliflower is fork tender, about 6-8 minutes. Don't drain, you need that liquid!
- While the cauliflower is cooking, prepare your noodles according to package directions.
- Put frozen chicken strips, and broccoli in the skillet, add 1/2 a cup of liquid from the cauliflower cooking pot if needed. Turn on medium heat, and warm chicken through. The broccoli should get softer, but stay crisp while the chicken heats.
- Spoon cauliflower out of pot and into the blender with the butter and garlic, add in about a cup of the cooking liquid, salt, pepper, and milk.
- Blend until smooth.
- Add in the olive oil, and cheeses, and blend again. You want to puree until the sauce is very smooth. If your blender is small, do this in batches. Taste and adjust to your preference, adding more cheese or seasonings.
- Add noodles to pan with broccoli and chicken, toss, and pour alfredo over the top!
Our recipe card software calculates these nutrition facts based on averages for the above ingredients, different brands, and quality of produce/meats may have different nutritional information, always calculate your own based on the specific products you use in order to achieve accurate macros for this recipe.
What is your favorite way to lighten up a traditional comfort food?