1 head cauliflower (2 lbs), cut into florets and steamed
2 cloves garlic
1 can (15 oz) cannellini beans
1/2 cup vegetable stock
1/2 cup grated Parmesan cheese
1/2 tsp black pepper
1/4 lb whole-wheat fettuccine
1 tsp grapeseed oil
8 oz boneless, skinless chicken breast
4 medium zucchini
1 Tbsp olive oil
1 Tbsp nutritional yeast Parsley
Puree cauliflower, garlic, cannellini beans, vegetable stock, Parmesan cheese, and black pepper in a blender until smooth. In a large pot, cook fettuccine as directed. Drain and set aside. Heat grapeseed oil; saute chicken and slice. Shave zucchini into ribbons. Heat olive oil over medium heat and add zucchini ribbons. Toss and cook until soft, about 3 minutes. Lower heat and add cooked fettuccine, chicken, and cauliflower sauce. Toss to coat. Remove from heat and serve. Sprinkle with nutritional yeast and parsley.
Makes 4 servings
Per serving: 410 cal, 10 g fat (3 g sat), 49 g carbs, 610 mg sodium, 13 g fiber, 33 g protein
Use a Pasta Impostor
Vitamin- and antioxidant-packed zucchini ribbons sub for half of the fettuccine, giving you all of the volume (and even more flavor) without the carb bomb.
Elevate Your Oil
Sizzle chicken in grapeseed oil, which is brimming with heart-healthy fats. It also has a high smoke point, so it's less likely to break down and form harmful chemical compounds. Olive is another A-plus oil: It contains a compound that may ward off UVB damage and breast and skin cancer.
Try This Sauce Substitution
The bulk of the calories and fat in classic fettuccine Alfredo comes from the cream sauce, but there's no need for it with this savory bean and veggie blend. Steaming the cauliflower retains more of its nutrients than other cooking methods, such as boiling, since hot water can zap vitamins.
Top It Off
Nutritional yeast (we know, awful name) is a flaky, dairy-free topping that tastes cheesy and adds vitamins, protein, and folic acid.
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