Low Carb Light and Healthy Cauliflower Alfredo Sauce
Low Carb, light, and healthy cauliflower Alfredo sauce is creamy, cheesy, and everything homemade Alfredo sauce should be (minus the guilt)! Chicken and broccoli are added for a complete and nutritious easy dinner.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
- 2 heads of broccoli cut into small florets about 2 cups
- 1 head of cauliflower cut into small florets about 3 cups
- 1 TBS Olive Oil
- 4 garlic cloves minced
- 1 lb chicken tenders about 8
- Salt & pepper to taste
- 2 TBS butter
- 3 TBS flour
- 3 cups milk
- 4 oz. low fat cream cheese
- 1/3 cup nonfat Greek yogurt
- 1/2 cup grated cheese
- 1 lb zoodles (zucchini noodles) or pasta
Start by heating water over high heat in medium sauce pan for your cauliflower. While you wait for your water to boil, add about 1” water to a large sauté pan over medium high heat. Add broccoli florets, cover and let steam until vibrant green and softened, about 5-8 minutes. Drain any extra water and set broccoli aside.
Once the water in your other pan boils, add cauliflower florets and let cook until fork tender, about 5-8 minutes. Drain and set aside as well.
In same sauté pan you used for your broccoli, return to stove top on medium heat. Add olive oil and garlic and cook 1-2 minutes until garlic is fragrant. Add chicken tenders and sprinkle both sides with salt and pepper. Let cook about 5 minutes each side. Remove from pan and set aside.
In same sauté pan again, add butter and let melt. Whisk in flour, and continue to cook additional two minutes until slightly browned. Slowly and gradually add in milk. Bring to boil, lower heat, and continue to simmer until thickened, stirring every so often; about 5-7 minutes.
Add in cream cheese, yogurt and grated cheese. Whisk until melted and smooth.
Add in cooked cauliflower florets. Using hand blender, blend until smooth (or place in blender/food processer).
Slice chicken and add to sauce along with broccoli. Add some more salt and pepper to taste.
Serve over pasta or veggie noodles.