I have not eaten alfredo sauce in decades. As a kid, I absolutely loved it. Who doesn’t? It’s rich, creamy goodness! Unfortunately, that goodness comes with a whole bunch of calories, so I’ve avoided it like the plague for most of my life. Lately, though, I’ve been craving it. So I made a healthier version.
Now, you might think I’ve lost my mind once you look at the high sodium in this small portion, but I was aware of it and made room for the extra sodium in my day. That means I ate only fruits and veggies for my meals leading up to dinner. You certainly don’t have to be that extreme, but it is a way to do it.
You could also chalk it up to a higher sodium day and get right back to business tomorrow. I rarely go over 1,500 mg/sodium/day, so this rare indulgence doesn’t bother me. It was a wonderful treat. I hope you enjoy it.Print
Alfredo Chick Pea Pasta
- 1/2 half chopped onion
- 1 clove of garlic (lightly smash it to bring out aroma)
- 1 cup 2% milk
- 2 cups of cauliflower florets
- 2 cups of chopped broccoli
- 1 box of chickpea pasta (or any pasta you like)
- Italian Parsley for garnish
- 1.5 cups of grated parmesan cheese
- Bring a pot of salted water to a boil.
- Add cauliflower florets to the pot and boil until soft – about 15 minutes.
- Use a slotted spoon to remove the cauliflower from the pot.
- Save boiling water to use for pasta.
- Put pasta in boiling water and follow the package cooking instructions.
- While your pasta cooks, you can now make the sauce.
- Put milk (or milk substitute) with cauliflower into a blender and puree until it is smooth.
- In a large skillet, heat the butter and garlic on medium-low heat.
- When butter is melted, add the sauce to the pan and heat up for a couple of minutes.
- Remove the garlic.
- Turn off the heat and add the parmesan into the skillet.
- Add pasta and put in the skillet (save pasta water).
- Add 1/3 cup of pasta water, put temp back up to medium, and cook until all sauce is evenly distributed on pasta.
- Put temp back up to medium heat and mix until the sauce is creamy.
- On the side, I sauteed the onion in a smaller skillet and boiled some water to quickly make the broccoli and mixed both into the finished dish. (I like the added fiber and taste they give, but you can certainly omit if you like.).
- A couple turns of the pepper mill will add some more flavor here as well. Maybe some fresh basil! Do what you like to finish it off.
Remember, only a diet you enjoy is one that will become a lifestyle.
Oxalate: 10mg Calcium: 341mg Servings: 5
- Calories: 325
- Sugar: 8g
- Sodium: 343mg
- Fat: 16g
- Saturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 31g
- Cholesterol: 34mg
Nutritional Data Disclaimer
This website is written and produced for informational purposes only. I am not a certified nutritionist and the nutritional data on this site has not been evaluated or approved by a nutritionist or the Food and Drug Administration. Nutritional information is offered as a courtesy and should not be construed as a guarantee. The data is calculated through an online nutritional calculator, Edamam.com. Although I do my best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Furthermore, different online calculators provide different results depending on their own nutrition fact sources and algorithms. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator.