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Ken's Seafood Alfredo

Seafood alfredo
Seafood alfredoTODAY


  • 4 tablespoons olive (or grapeseed) oil (divided)
  • 5 cloves garlic, minced
  • 1 cup chopped green onions
  • 1 large head of cauliflower, chopped
  • 1/3 cup all-purpose flour
  • 3 cups low sodium chicken broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon cayenne pepper
  • 1/2 cup milk
  • 1/2 cup Parmesan cheese
  • 1/4 cup parsley
  • 1 pound large shrimp
  • 1/2 pound crab meat
  • 1 pound sea scallops
  • Chef notes

    Original recipe, one of our favorites, is from Cooking Light (so it’s already lightened, right).  We’ve made this recipe many times and it is one of our go-to recipes.  As the days get shorter, and evenings get cooler, we long for those yummy comfort foods. 




    In a Dutch oven, heat up 2 tablespoons olive oil and sauté 2 cloves of garlic until tender. Add the cauliflower, stirring until it starts to get tender. Add flour and continue to stir for a few more minutes. While stirring, slowly add the chicken broth. Bring to a slow boil and then turn down to simmer.  Once cauliflower is soft, use an immersion blender until cauliflower is completely blended and sauce is smooth. Slowly add 1/2 cup of milk, crab meat, and 1/2 cup of Parmesan cheese. Let is simmer.

    In a skillet, heat up 2 tablespoons olive oil.  Add 3 cloves of garlic and green onions. Sauté until tender. Add shrimp and scallops, sauté for 3 minutes or until thoroughly cooked.

    Add the sauce to the seafood, stir, serve and enjoy atop pasta. Garnish with the parsley.