Cauliflower Alfredo

9 40 373
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 8
Cauliflower Alfredo
Health Highlights
The creamy alfredo sauce allows you to indulge, while the whole wheat pasta and cauliflower adds a nutritional boost!

Ingredients


1 medium head Cauliflower (cut into florets)
2 cup Almond milk, unsweetened
2/3 cup Cream cheese
1 tsp Salt
1 tbsp Butter, unsalted
4 clove(s) Garlic (minced)
2 tbsp All-purpose white flour
1 cup Parmesan cheese, grated
454 gm Pasta, fettuccine, whole-wheat, dry (one box)

Instructions


Step 1: Steam the cauliflower until tender.

Step 2: While cauliflower is steaming, blend the almond milk, cream cheese, salt, and flour in a blender until smooth.

Step 3: Heat a large saucepan over medium-high heat. Add the butter and garlic. Keep stirring until the garlic is fragrant and the butter melts.

Step 4: Add the blended milk mixture to the saucepan, with the garlic and butter, and continue to stir.

Step 5: Once the cauliflower is finished steaming, blend it in the blender until smooth and free of chunks.

Step 6: Add the blended cauliflower to the saucepan. Continue to stir until the sauce begins to bubble. Keep stirring for 5-6 minutes until the sauce starts to thicken.

Step 7: While the sauce cooks, boil the fettuccine pasta in a different pot until al dente.

Step 8: Remove the saucepan from heat and whisk the grated parmesan cheese into the sauce. Allow the sauce to sit for 10 minutes to thicken.

Step 9: Drain and rinse the pasta.

Step 10: Pour the sauce on top of the fettuccine pasta. Mix and enjoy!


Notes:

Tips: 

  • For additional flavor, add in your favorite seasonings - e.g. basil, parsley, cilantro.
  • Want more color? Add more vegetables to the dish, such as onion, bell peppers, spinach, zucchini, tomatoes, broccoli.
  • For a protein boost add shrimp, scallops or chicken.

Nutrition Facts

Per Portion

Calories 373
Calories from fat 119
Calories from saturated fat 64
Total Fat 13.2 g
Saturated Fat 7.1 g
Trans Fat 0.4 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 3.4 g
Cholesterol 35 mg
Sodium 646 mg
Potassium 435 mg
Total Carbohydrate 51 g
Dietary Fiber 6.1 g
Sugars 2.7 g
Protein 15.1 g

Dietary servings

Per Portion


Grain 2.3
Milk Alternative 0.5
Vegetables 1.4

Energy sources


Pygal52%467.6039176777024200.061235769882932%301.04567831077406233.2920042122925716%337.21782311284034118.3857203858459652%32%16%CarbohydratesFatProtein

Meal Type(s)





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