Cauli-Fredo (aka Alfredo Sauce made w/Cauliflower)

...Thank you to my boyfriend's Aunt Dottie for this FANTASTIC and most importantly, healthy recipe! 

What could be better than having one of your favorite fatty pasta dinners turn into a healthy meal by replacing the cream and butter with CAULIFLOWER!? Who knew, right? Well, I think that you will be surprised by the similar creamy consistency and overall flavor of this delicious dish.

Ingredients: Serves 2 (Double the recipe to serve 4!)

• 1/2 lb cooked whole wheat pasta (Corkscrew-shaped pasta is perfect!)
• 1/2 head cauliflower, core removed and broken into small florets
• 2 tbsp olive oil
• 2 shallots, minced
• 1 clove garlic, minced
• 1/2 cup low fat, low sodium chicken stock
• 1 cup grated parmesan cheese, plus more for garnish
• Salt & Black Pepper to taste (I added some lemon pepper, too!) **Keep in mind that the parmesan cheese is salty so make sure to taste it before you add extra salt. :)

Directions:

1. Steam the cauliflower for 20  minutes until very soft.
2. In a smal sauce pan, heat the olive oil over medium-low heat and cook the shallots until soft and translucent, stirring often, for about 10 minutes.
3. Add the chicken stock and cook on medium heat for 5 minutes.
4. Set aside to cool.
5. In a large blender, combine the cooked cauliflower, the shallot-chicken stock mixture and a few sprigs of parsley (or dried parsley) and puree until silky smooth.
6. Pour the puree into the sauce pan and heat over medium heat until steaming. Add pepper (I used lemon pepper) to taste.
7. Remove from heat, toss in the cooked pasta and add the grated parmesan cheese. Top with fresh parsley!

You can add grilled chicken and broccoli to give it some protein and more veggies!

Enjoy!

 

Healthy Parmesan Chicken Cutlets

Who knew that you could make chicken cutlets without the eggs & oil? Subtracting these two ingredients removes about  half of the calories (and you won't even taste the difference)! Whether you're aiming to please children or adults, this delicious dish will knock the socks off ALL of your guests! :)

Ingredients:

• 1/4 cup parmesan cheese, grated
• 2 tablespoons dried Italian Seasoned breadcrumbs (or Panko Crumbs; add Italian Seasoning)
• 1/8 teaspoon paprika
• 1 teaspoon dried parsley
• 1/2 teaspoon garlic powder
• 1/4 teaspoon fresh ground pepper
• 4 boneless skinless chicken breasts (pounded and cut into strips)

Directions:

1. Preheat oven to 400 degrees.
2. In an extra large Ziplock bag, combine cheese, crumbs and all seasonings; shake well.
3. Place chicken breast cutlets into cheese mixture, seal bag, turn to coat all sides.
4. Arrange on a nonstick baking sheet.
5. Bake until chicken is cooked through, 20-25 minutes.

Top with your favorite marinara sauce and  low fat, shredded mozzarella cheese for the last 5 minutes in the oven to turn it into Chicken Parmesan. ...Or serve over salad with a lot of delicious veggies, olive oil and balsamic vinegar. Enjoy!