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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.