Per serving: 470 cal, 52g protein, 53g carbs, 6g fat. Yields 4 servings.

Ingredients

• 1 head cauliflower (about 2 lbs / 908g), cut into florets
• 1.5 lbs (680g) boneless, skinless chicken breasts, cut in half crosswise into thin cutlets
• 1/2 lb (226g) dried fettuccine pasta
• 1/2 cup (120mL) skim milk
• 1/4 cup (22g) Parmigiano Reggiano, grated, plus more to taste
• 1/4 cup (22g) Pecorino Romano, grated
• 3 cloves garlic, whole
• 1/2 tsp (1g) chicken bouillon powder
• Kosher salt and freshly ground black pepper, to taste
• Cooking spray, for greasing

Instructions

1. Bring a large pot two-thirds full of water to a boil and season generously with salt. Add the cauliflower florets and cook until extremely soft, about 10-12 minutes — a fork should pierce through with no resistance.
2. Meanwhile, pat the chicken cutlets dry, season generously with salt and pepper, and flatten any uneven pieces with a mallet or your palm for even cooking. Heat a large skillet over medium-high, grease lightly with cooking spray, and sear the cutlets 2-3 minutes per side until the internal temp reaches 165°F (74°C). Rest, then slice into thin strips just before serving.
3. Using a spider or strainer, transfer the cooked cauliflower to a blender. Add half of the skim milk, the Parmigiano, Pecorino, garlic, salt to taste, and chicken bouillon powder. Blend on high until smooth, adding the remaining milk as needed to reach classic Alfredo consistency.
4. Boil the pasta in heavily salted water to al dente per package directions. Reserve about 1 cup of pasta water, then transfer the pasta to a large skillet or sauté pan.
5. Toss the pasta with the sauce, adding pasta water a tablespoon at a time to help emulsify, until glossy and evenly coated. Season with salt to taste.
6. Divide into four serving dishes, top with sliced chicken, and garnish with more grated Parmigiano if desired.

Adapted from Joshua Weissman.