Alfredo Meet Cauliflower: An Amazing Lighter Sauce
November 24, 2014 13 Comments
You know how pasta and cheese is the ultimate comfort food combination? What if the cheesy part was only 100 calories per cup?
My son has an obsession for macaroni and cheese that frightens me. Whenever I ask him, what he wants for dinner he says, “Macaroni and cheese!”.
If we are going out to dinner, his first question is, “Do they serve macaroni and cheese?” He has eaten macaroni and cheese for breakfast, lunch, and dinner. I am not kidding.
I don’t think macaroni and cheese is bad for you in moderation, but (as you can tell) my son can’t seem to stop eating it. I have wracked my brain to come up with ways to add vegetables and I include a lighter version in my book.
Now, thanks to a reader who sent me a recipe from Pinch of Yum, I have another solution. This cauliflower sauce reminds me of a creamy Alfredo sauce which usually includes 1 stick butter, 1 cup cream and 2 cups of Parmesan cheese (again, not kidding) but with a fraction of the calories.
The first ingredient is 8 cloves of garlic. Do not be afraid. You cook it to mellow it out and it adds a wonderful flavor.
I did try to puree the cauliflower with an immersion blender but it didn’t work. You need to use a regular blender to puree the cauliflower to the correct consistency. Also, you aren’t using all the liquid that you are cooking with – so the immersion blender isn’t a good choice.
I served this over fettucini (and I added some frozen peas and a little crumbled bacon over the top). My daughter pronounced this as one of my best recipes ever. And my son?
“This is almost as good as macaroni and cheese!”
Have you tried a cauliflower puree instead of a cream sauce? What did you think?
Creamy Cauliflower Sauce Recipe
Makes 5 cups
8 large cloves garlic, minced
2 tablespoons butter
1 medium cauliflower, roughly cut into florets
4 cups (32 ounces) vegetable broth
2 cups water
1/2 teaspoon salt
½ cup milk
ground black pepper (to taste)
In a small pan, melt butter and add garlic. Saute garlic over medium heat until translucent being sure to remove it from the heat before it browns (about five minutes).
Add cauliflower, vegetable broth, and water to a large stockpot and heat until boiling. Simmer about seven minutes until cauliflower is tender.
Remove cauliflower from stockpot with a slotted spoon and measure out 1 ½ cups of the stock and water mixture. Pour out the rest of the liquid from the pot. In a blender puree sautéed garlic, cauliflower, stock/water, and milk (this may take a few batches). Pour sauce back into stockpot and adjust seasonings. Heat until hot and pour over pasta, rice, eggs, and/or vegetables.
For one cup = 95 calories, 5.5 g fat, 5.3 g saturated fat, 9.0 g carbohydrates, 4.0 g sugar, 4.2 g protein, 3.0 g fiber, 427 mg sodium, 2 Points+
Points values are calculated by Snack Girl and are provided for information only.
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