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Sunday, September 29, 2013

Clean Eat Recipe :: Actually Good for You Alfredo!

One of the biggest challenges I had as a clean eating wife trying to get my husband on board was depriving him of Alfredo sauce! He LOVED it! He claims to have never eaten red tomato pasta sauce (though I converted him as long as I make it spicy enough) and for as long as I could remember, he gobbled the creamy, buttery Alfredo sauce up. Well, leave it to me to find him an alternative to his favorite!

Actually Good for you Alfredo!

1 head of cauliflower, medium size, chopped
2 c organic, low sodium chicken broth
1 1/2 TBSP garlic powder
1/8 tsp (pinch) nutmeg
1/8 tsp (pinch) black pepper
1/4 c cottage cheese
1/4 c water
1 TBSP olive oil

1. Boil chicken broth. Add chopped cauliflower and spices. Cook 20 minutes until cauliflower is soft. 
2. Remove from heat and allow mixture to cool approximately 5 minutes. 
3. Blend mixture in blender. (Be CAREFUL! Hot liquid expands). Add cottage cheese, water and olive oil and blend again.
4. Return to pot to simmer on low for approximately 5 minutes.
5. Top your favorite brown rice pasta or Quest pasta noodles. Add seafood or chicken. Or simply use as a dipping sauce. 

Alfredo Sauce Metrics (approximate metrics) - 4 servings suggested
Calories: 88
Protein: 6g
Carbs: 9g
Fat: 4g

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  1. Can't wait to try this! My kids and husband are going to be thrilled!

  2. Does this store well? Cooking for 1 has setbacks!

    1. I know the feeling Allison! Jim travels a lot and it is just me that I cook for too!

      It does store well and it can be easily frozen!

      - Tiffany

  3. I made this today and I love it! I will use it in different ways atop chicken and over wanna be noodles. Thank you for another wonderful recipe!

  4. I just had this for breakfast!! Lol. Great sauce to use with other dishes as well!! Thanks!

  5. Any substitute for the cottage cheese? I'm allergic to dairy. Thank you!

  6. 1 1/2 tablespoons of garlic is far too much! Lesson learned, haha. Otherwise - bravo, this has a major amount of potential.


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