Name: 史上最好吃的低卡奶油培根義大利麵！🍝 (The Best Low Calorie Alfredo Pasta Ever)
Uploaded: 2026-02-19T21:35:54.000Z
Duration: 8 min 44 s

程度副詞

You know, oftentimes when you're on a diet, there are a few things that just are not possible.

你知道嗎，很多時候你在減肥的時候，有些東西就是不可能。

This is the Alfredo to end all Alfredo's that is on diet.

這是史上最適合減肥的阿爾弗雷多醬。

And the key here is that it's lower in fat, but

this helps kind of just curb that desire.

You want an Alfredo that's crazy and delicious.

你想要一個瘋狂又美味的阿爾弗雷多醬。

How are you supposed to do that without it being like 100 grams of fat?

沒有它，你怎麼可能做到，卻又不會有 100 克脂肪？

I have a little secret in this recipe that will help you do that.

這個食譜有個小祕訣，能幫助你達成。

So that being said, let's make this, shall we?

We're gonna start by making a macro friendly Alfredo sauce.

我們要來做一個營養成分友善的阿爾弗雷多醬。

Then we'll cook our chicken and pasta, assemble and serve.

接著煮雞肉和義大利麵，組合並上菜。

This is an easy and relatively quick recipe.

How often do you see someone starting with a head of cauliflower?

你多久沒看過有人從一整顆花椰菜開始做？

You put it in the door and you unlock it.

I don't know why I looked at that camera because that camera is not looking at me.

我不知道為什麼要看鏡頭，因為鏡頭沒在看我。

We're going to split this in half and you're going to remove all of the florets.

我們要把這個對半切開，然後把所有的小花都去掉。

If you want, you can like segment the florets out by hand.

如果你願意，可以手動將小花分開。

The goal here is just to get these all into evenly sized pieces.

我們的目標是把這些都切成大小均勻的塊狀。

Any big stem you can remove, just try to keep them relatively even.

任何大莖部都可以去掉，盡量讓它們相對均勻就好。

But what you don't want to end up with is cooked cauliflower on one piece and raw cauliflower on another piece.

但你絕對不想最後變成一塊煮熟的花椰菜，另一塊卻是生的。

The only way to avoid that is for them to be relatively similar in size.

避免這種情況的唯一方法就是讓它們大小相對均勻。

I'm going to put this into a bowl for easier transferring.

我會把它們放到碗裡，方便之後移動。

You could just throw it straight into the water.

Once you've done that, I have a pot of boiling water.

做完之後，我這裡有一鍋滾水。

And then we're going to add all of our cauliflower to the boiling water.

然後我們要把所有的花椰菜都加到滾水裡。

如果你想的話，你也可以用微波爐加熱。

Everybody can boil a pot of water, right?

The Point here is you need to cook your cauliflower in a way that I would never suggest unless it was in this situation, which is to overcook the cauliflower.

重點是，我只會在這種情況下建議你把花椰菜煮到爛，也就是過度烹調。

All you need to do is let this boil, steam, simmer, whatever, until it is as soft and mushy as possible.

你只需要讓它煮沸、蒸、燉， whatever，直到它盡可能地軟爛。

I don't want any crunch at all, which could take anywhere between 10 to 12 minutes.

我完全不希望有任何脆感，這可能需要10到12分鐘。

Now, while that's going, let's be efficient here.

好了，在煮的同時，我們來有效率一點。

We have one and a half pounds of a boneless, skinless chicken breast.

我們有一磅半的去骨去皮雞胸肉。

We're keeping the macros consistent here.

我們在這裡維持營養成分的一致性。

So for the one and a half pounds of chicken breast, to cook this super, super quickly and just juicy and nice, I'm going to take this chicken breast, sharp knife, and

所以，這一磅半的雞胸肉，要讓它煮得超級無敵快，又多汁又好吃，我會拿這塊雞胸肉，還有鋒利的刀，然後

we're going to cut it in half lengthwise, all the way across your chicken.

我們把它們縱向切半，沿著雞肉的長度切。

So now I've opened it up like a book, right?

這樣就把它像書一樣打開了，對吧？

You can even split that, which I prefer to do.

你甚至可以把它剖開，我個人比較喜歡這樣做。

You can put sheets of plastic wrap and kind of like pound this out a little thinner.

你可以鋪上保鮮膜，然後稍微把它拍扁一點。

Honestly, most of the time when I'm cooking chicken breast in this fashion, I just take my palm in my hand and just give it a couple of those.

說真的，我大部分時候這樣煮雞胸肉，我都是直接用手掌壓幾下。

I just want good macros Alfredo vibe and feel like I'm not dying in the middle of my diet.

我只想做出營養成分友善的阿爾弗雷多醬風味，而且感覺我減肥期間不會痛苦不堪。

另一塊雞胸肉也做一樣的處理。

And then the chicken is very simply seasoned, right?

You want to do some sort of Spanish spice, you can do that.

如果你想加一些西班牙風味的香料，也可以。

I'm just doing salt and pepper to make this easy.

我只是用鹽和胡椒，這樣比較簡單。

honestly, the salt and pepper, you'd be surprised, goes a long way for this one.

說真的，光是鹽和胡椒，你可能會驚訝，就已經很夠味了。

Our cauliflower is still cooking away over here.

Not quite there yet, so we might as well keep moving on our chicken hot pan.

還沒好，所以我們就先來處理雞肉熱鍋。

It's the one thing that we're trying to control here, so let's not put a bunch of olive oil in here.

這是我們唯一要控制的，所以不要加一大堆橄欖油進去。

All you need is a 10 to 12 inch skillet, stainless steel, whatever you got.

你只需要一個 10 到 12 英寸的平底鍋，不鏽鋼的，你有什麼就用什麼。

Medium high heat, little bit of spray oil.

And once that's ripping hot, you're going to add in your chicken as much as you can fit in the pan in one layer, two to three minutes, flip, and

等鍋子熱到不行的時候，把雞肉放進去，盡量一次放一層，煎兩到三分鐘，翻面，然後

By then, it should be cooked through, but you should always check it with a thermometer.

這時候雞肉應該就熟透了，不過你還是可以用溫度計檢查一下。

Make sure you have an internal temperature of 165Fahrenheit.

If it's not there yet, just keep flipping it every minute or so until it reaches that point.

如果還沒到，就大概每分鐘翻面一次，直到達到那個溫度。

Let that rest for a couple of minutes, then slice into thin strips before serving and repeat with the rest of your chicken.

讓雞肉靜置幾分鐘，然後切成薄條再上菜，剩下的雞肉也重複一樣的步驟。

For your cauliflower, I want to be really clear.

關於花椰菜，我想要說清楚一點。

It's very hard to take this too far, to be honest with you.

說實話，要把它煮過頭其實很難。

It's more likely you won't take it far enough in terms of how cooked it should be.

更常見的情況是，你可能沒把它煮得夠軟。

When really the goal is to get it as soft as possible.

其實目標是把它煮得越軟越好。

So if I scoop this up and I stick a fork in it, I mean, that thing, like, falls through, and

所以如果我舀起一塊，然後用叉子插進去，我的意思是，它就會、像這樣，穿過去，

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史上最好吃的低卡奶油培根義大利麵！🍝 (The Best Low Calorie Alfredo Pasta Ever)

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