Looking for an impressive date-night recipe or a nutritious kid-friendly dinner idea?
This Alfredo sauce may be just what you’re looking for. Using fresh cauliflower, this Alfredo sauce is nutritious and delicious while carrying half the calories and fat. Unlike other recipes that use whole milk and butter, this rich Alfredo sauce is made with cauliflower, yogurt, and low-fat milk and flavored with shallots, lemon, parmesan, and cinnamon. Cauliflower, low-fat dairy, and whole wheat pasta create a tasty and filling meal full of protein, fiber, and vitamins in this recipe!
I made this dish for my family, and everyone was shocked to learn the sauce was made using cauliflower. Because the ingredients are lower in fat, we enjoyed our delicious dinner without feeling bloated afterwards. The recipe is especially perfect for sneaking vegetables onto kids’ plates!
Fresh produce makes a difference; your taste buds and belly will thank you!
Ingredients (makes 8-10 servings)
1 head cauliflower
5 cups 2% low-fat milk
5 shallots, chopped
1/3 c. plain low-fat Greek yogurt
16 oz. whole wheat spaghetti
1 T. butter
1 ½ lbs. baby kale leaves
2 cups grated parmesan
1 lemon, zested
½ tsp. cinnamon
½ tsp. salt
1 tsp. black pepper
1. Chop cauliflower florets off the head.
2. Simmer florets in milk with the shallots and cinnamon. Cook covered for about 15 minutes or until the cauliflower is very soft.
3. Transfer the contents to a blender. Pulse until silky smooth. If necessary, add a tablespoon of milk.
4. Transfer the puree to a small bowl, and whisk with the yogurt. Season with salt and pepper.
5. Cook linguine in boiling water approx. 10 minutes. Drain the pasta from the large pot.
6. In the large pot, melt butter, and sauté kale leaves until wilted or about 2 minutes.
7. Add pasta back to the pot of kale. Add cauliflower sauce, lemon zest and 1 ½ cups parmesan.
8. Serve sprinkled with parmesan and red pepper flakes if desired.
Madeleine is a senior at James Madison University, studying to be a registered dietitian. She loves exploring recipes with fresh and nutritious ingredients. As a native to the Shenandoah Valley, she passionately supports the local food economy in Harrisonburg.