February 20 2017 recipe by Anne Aobadia![Anne Aobadia]()
, photo by Emma Shevtzoff![Emma Shevtzoff]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Dinner, Meal
, photo by Emma Shevtzoff
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Dinner, Meal Keto cauliflower chicken Alfredo
Let’s get right to the meat of the matter. In this case, it's chicken covered in a creamy Alfredo sauce paired with savory cauliflower. No pasta noodles needed to get your Alfredo fix. You may want to double the batch, because it’s fabulous the next day, too. Dig in!
USMetric
servingservings
Ingredients
- 5 oz. 140 g bacon, diced
- 2 lbs 900 g chicken breastchicken breasts
- 2 tbsp 2 tbsp butter
- 3 3 garlic clove, mincedgarlic cloves, minced
- 7 oz. (6½ cups) 200 g (1.6 liters) baby spinach
- 1 cup 240 ml heavy whipping cream
- 1 cup (2¾ oz.) 240 ml (80 g) shredded Parmesan cheese
- salt and pepper
- 1¼ lbs 550 g cauliflower
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Making low carb simple
Instructions
- Fry the bacon until crispy and cooked through. Drain, and set aside in a bowl or on a plate.
- Cut the chicken into strips. Add butter in the same frying pan with the remaining bacon fat and sauté the chicken and garlic. Set aside when the chicken is thoroughly cooked.
- Sauté the spinach until it shrinks, but no more. Set aside.
- Add cream to the pan and let boil for a few minutes. Add parmesan cheese, bacon, chicken, and spinach. Salt and pepper to taste.
- Lower the heat and let simmer while parboiling the cauliflower.
- Divide the cauliflower into small florets, no bigger than walnuts. You can use either fresh or frozen.
- Parboil the cauliflower in lightly salted water for a few minutes. Let drain thoroughly. Add the chicken and sauce. Stir and serve.
Tip!
Orange or purple cauliflower would be gorgeous in this recipe! For a change, try spiralized zucchini instead of cauliflower. No need to parboil, just add the uncooked zucchini zoodles to the pan with the chicken and Alfredo sauce, stirring until the zoodles are warmed through but not too soft. Serve. For a nice garnish, save some of the bacon to crumble on top of each serving with some chopped parsley.
200 comments
We have not tested the recipes with alternative proteins but you can make substitutions as you choose.
If this is going to continue, then of course I will not meet the challenge! Is this all a hoax?
I am so sorry that you experienced that. Please email us at support@dietdoctor.com so that we can make sure to rectify this problem.
Our meal plans are designed to meet keto macros and ratios; it's up to you if you choose to add additional foods that add more carbs throughout the day. If you wish to lower the carb count in a certain dish, you can tweak the ingredient amounts to suit your preferences.
Are you changing the serving size here on this recipe or from inside the two week challenge. When you click out from the challenge to the recipe site, it's the public view of the recipe so it always shows as the number of servings the recipe was designed for. You can cook the recipe from the Recipes tab in your two week challenge instead.
If you are working from inside the two week challenge and set the challenge to 1 person, the recipe will show 1+1, meaning it makes 2 servings. If you are cooking directly from this recipe page, choose 2 servings so you have one for dinner and one for lunch the next day.
Yes, that is a good way to go!
You did it correctly! When you set it to two servings, that did indeed make 1 for dinner and 1 for lunch.
It would be better to cook this dish separately from the fettucine. That way you can divide this dish into the proper number of servings. Then they can add theirs on top of their serving of pasta.
All of our nutrition information is listed per serving, not per total dish. Broccoli is about the same carb count as cauliflower but kale is a bit higher carb than spinach.
I sautéed real bacon bits, crock pot pulled chicken (no sauce) and a couple handfuls of mixed baby greens in butter and garlic. I thawed some frozen cauliflower and then sautéed it in the same pan (with the other ingredients removed). I waited until it was brown and had crispy bits then dumped it out and followed the recipe for the sauce. Dumped everything back into the pan and mixed. IT WAS DELICIOUS! A big thank you to the Diet Doctor team for this one!
Natalie
You could try kale, but it is higher carb.
Why do you think you should have 76 protein and 96 fat grams per day? Where have you read this on Diet Doctor? If you are following the keto challenge, Diet Doctor builds the plans for 20 g carbs per day. I have not seen anything on the Diet Doctor plans that tells you exactly how many grams of protein and fat to consume per day. Based on how your body is doing during the challenge and/or meal plans, you may feel more satisfied by adding some more fat, so I'm curious where you got the figures for 96 fat grams per day and protein of 76g.
You can calculate that using the USDA nutritional database. This is what we use for figuring out the nutritional information for our recipes.
https://ndb.nal.usda.gov/ndb/search/list
Unfortunately coffee creamer would not be a good option. Heavy cream is the best for something like this because it is lowest carb and highest fat.
The alfredo sauce may split/break when re-heated but it will still taste excellent!