How to Make Low Fat Alfredo Sauce

A healthier low fat Alfredo sauce may sound like a contradiction but it does exist. Hi, I’m
Chef Jason Hill and today we’re making chicken Alfredo.

This easy chicken Alfredo sauce recipe uses cauliflower as the base. It’s kind of like a
creamy cauliflower soup meets pasta. So, what this mean is that you’re going to be
cutting back on your cream, butter and cheese which will greatly reduce your calorie and
fat intake but even though we’re cutting back on those key ingredients, we’re not going to
be losing much in the flavor department, so let’s get started.

First, take one rinsed head of cauliflower and you’re going to cut it right in half. Now, get
the florets, take your knife and just cut right down the stem and break it apart. Now,
we’re going to place the cauliflower and some rapidly boiling water until it’s really
tender. Just add a little pinch of salt first and carefully set your cauliflower in the water.

While the cauliflower is boiling, it’s time to make our sauce. Okay, first, you’re going to
take a tablespoon of butter, we’re going to melt that down. We’re going to add a quarter
teaspoon of Italian seasoning, quarter teaspoon of red pepper. After the butter is
completely melted, add a teaspoon of garlic shallot puree or one minced clove of garlic.
And we’re going to add a half of cup of cream. We bring that to a simmer. After it’s been
simmering for a minute, we’re going to add a half cup of fresh grated parmesan cheese. It
comes in the green can and I’m going to let this simmer for about another minute. After
20 minutes under heavy boil, the cauliflower is mashed, that you would never cook it this
long if you’re going to serve this as a side dish. It’s ready to be pureed. All right, I
strained the cauliflower and I’ve transferred it to my food processor and I’m going to
pour over the cream mix and then we’re going to puree. You can also use a blender or
hand blender if you don’t have a food processor. We’re going to let this puree for a bit
minute or so.

Okay, after about almost a minute, you can see that it’s still pretty thick so to thin this
out, I’m going to use some warm chicken stock since we are doing chicken Alfredo. You
could use a veggie stock if you wanted to keep this vegetarian and by adding chicken, we
can add sautéed mushrooms to this.

Okay, after adding about a cup and a half of broth, you can see it’s got the consistency of
a thicker sauce. You can always spin it out more if you like. All right, our final step is to
season with salt and pepper. I’m using a teaspoon of kosher salt and a half teaspoon of
white pepper. That’s it. Let’s plate it up. Healthy ladle of sauce over the pasta, stir it out
around. For the chicken preparation, I like to grill it and I top it with my olive compound
butter or you can even sauté the chicken in the pan. A little parmesan thrill in there for
garnish, a little more sauce across the top of the chicken, fresh parsley. And there you go.

Well, I hope you enjoy this healthier version of chicken Alfredo. It’s a great way to sneak
some vegetables onto your family’s diet. Thanks for tubing in.