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Guilt-Free Alfredo Sauce with a Cauliflower Base

I had somewhat recently joined a Facebook group that was created for people who live in the same town to share photos of their home cooked meals. First off, this group is absolutely amazing – the things that people cook and all the encouragement is a breath of fresh air. There’s been a recent onslaught of people making chicken broccoli alfredo. So, of course, I started to crave it like crazy!

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Here’s a version that I adapted for the pressure cooker from a Pinterest recipe. (Here’s the link to the recipe.) If you don’t want to use a pressure cooker, feel free to follow the original recipe as is, but be sure to read on for a few tips and suggestions! I also tried to make my own pasta shells…that was a disaster. Luckily I was smart enough to pick up some backup shells at the store.

Here’s what I used for the sauce:

  • 1 large head of cauliflower
  • 1 cup of vegetable broth
  • 1/2 cup of milk (I used almond milk)
  • 8 cloves garlic
  • Salt and pepper to taste
  • Your choice of cheese (optional) – I used shelf-stable parmesan and a shredded pizza blend

You can supposedly pair this sauce with a number of dishes, but I made stuffed shells with chicken and broccoli. So, here is the rest of what I used:

  • 1 box of shells, cooked and drained
  • 1 large head of broccoli
  • 1 large chicken breast (You may want a little more if you want to try something unique with the sauce. Read on to learn more!)
  • More cheese for topping
  • Breadcrumbs to sprinkle on top (optional)

Cut the cauliflower head into medium sized pieces (doesn’t need to be perfect) and put it in the pressure cooker. Mince or use a garlic press and put all the garlic in with the cauliflower. Add one cup of vegetable broth and season with salt and pepper.

I chose to cube the chicken breast, seasoned with salt and pepper, and put into a little tin foil boat. I put this on top of the cauliflower in the pressure cooker. If you chose to use some additional chicken for the unique twist on the sauce, add a handful of the chicken cubes in with the cauliflower, but outside of the foil. (You will end up incorporating that extra chicken right into the sauce.)

I set the pressure cooker to the poultry setting for only 5 minutes and then used the quick release when done. This was enough time to cook the chicken and soften the cauliflower.

Add the 1/2 cup of milk.

Using an immersion blender (or in batches in a regular blender or food processor), blend everything together. If you added the extra chicken into the sauce, this means you are blending chicken right into it. This may seem odd, but I accidentally did this the first time and I loved it. It gave the sauce flavor some depth and it also help give the sauce a little thicker in consistency!

I decided to put in some cheese and about 1 cup of small cut broccoli so they would fit in the shells for baking. (I left larger chunks of broccoli for addition to the baking dish after the shells were stuffed.) Go ahead and dump the cooked chicken cubes in there, too.

Mix together well.

I chose to microwave the remainder of the broccoli with a little water but feel free to pre-cook it any way you like.

Spread a thing layer of sauce at the bottom of the baking dish.

Stuff the shells with the sauce, chicken, broccoli mixture and place shells in the dish. I placed the microwaved broccoli around the shells.

I topped the dish with the rest of the sauce some more cheese, and a sprinkle of breadcrumbs.

I baked at 375 degrees Farenheit, covered with tin foil for about 15 minutes.

I then baked for another 15 minutes uncovered. I broiled at the end for a few minutes to get the golden brown color on top.

Lastly, serve and enjoy! Leftovers are delicious, too. I had this for lunch two days this week AND I was able to freeze some for when I get the craving later on 😉.

Again, I chose shells, but feel free to eat this with any type of pasta or give it a try over some vegetables, on a white pizza, with rice, etc.

Sincerely,
Fu’d

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