Cauliflower Alfredo Fettuccine with Broccoli


Cauliflower is pureed and mixed into the milky Alfredo sauce making it extra thick and creamy. Steamed broccoli is also folded into this delicious dish, making it that much healthier.

Cauliflower Alfredo Fettuccine with Broccoli

8 ounces uncooked whole-wheat fettuccine
1 tsp extra-virgin olive oil
1 cup broccoli, cut into small florets
1 cup cauliflower, cut into small florets
1 1/2 Tbsp unsalted butter
3 garlic cloves, minced
1 Tbsp all-purpose flour
1/2 tsp sea salt
1/4 tsp freshly ground black pepper
1 cup milk
3/4 tsp fresh lemon juice
1/4 cup Parmigiano-Reggiano cheese, grated & divided
1/4 cup parsley sprigs (garnish)

Cook pasta. In a sauce-pot, bring water to a boil, sprinkle in a little salt and then add the pasta. Cook the fettuccine for the time recommended on the package, usually 7 to 10 minutes, or until al dente. When the pasta is cooked, remove from heat immediately, drain and then pour cold water over the pasta to cool it down and stop the cooking process. Add a teaspoon of olive oil to the pasta and mix it in to prevent the pasta from sticking together. Transfer the pasta to a bowl and cover until ready to use.

Prepare other ingredients. Clean and then cut the broccoli and cauliflower into small florets, placing them in separate bowls. Combine the dry ingredients in a small bowl including the flour, sea salt and black pepper, then set aside. Grate the cheese and set aside in a small bowl. Mince the garlic cloves and transfer to a small bowl. De-stem and trim the parsley, set aside for garnish.

Steam the broccoli and cauliflower. In a sauce-pot add just under a cup of water and a steaming basket. Steam first the cauliflower for 5 to 6 minutes or until tender and can easily be pierced with a fork; then transfer back to its bowl. Next steam the broccoli for 4 to 5 minutes or until tender-crisp, then transfer back to its bowl.

Puree Cauliflower. When cauliflower has cooled a little, transfer to a food processor and puree until smooth; then put back in its bowl.

Make thick Alfredo sauce. In a large saucepan melt the butter over medium-low heat, then add the minced garlic. Cook the garlic for 2 to 3 min or until fragrant, then sprinkle in the flour mixture and combine well. Cook mixture until it thickens, then add half of the milk and stir until it thickens. When it has thickened add the remaining milk, stirring until it thickens again. Next stir in the pureed cauliflower and half of the grated cheese and combine. Taste the cream sauce and add any additional seasonings or milk to suit personal taste.

When satisfied with the Alfredo sauce, fold in the pasta and then the broccoli until nicely blended. Serve the pasta with the remaining cheese sprinkled over the top and garnished with parsley. Serve immediately.

Recipe shared by: J. Marshall

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