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"No Guilt" Alfredo Sauce and Pasta

Updated: Apr 15, 2019

There is nothing better than a steaming bowl of pasta covered in a creamy sauce. Or is there? Those yummy bowls of goodness that are so satisfying and comforting can be trouble when we are trying to eat healthy and get ready for bathing suit season. But can we have it all? You bet we can!

Cauliflower makes it possible to have a healthy alternative to the delicious Alfredo sauce we all know and love.

Ingredients for "No Guilt" Alfredo Sauce with Pasta

1 head of Cauliflower, 1 3/4 - 2 pounds, cut into florets

3-4 garlic cloves, minced

1/2 cup of grated Parmesan Cheese or Pecorino Romano


black pepper

Kosher salt

Olive Oil

*Zucchini Noodles (from 4 zucchinis)

Time Saving Tip:

Guess, can save yourself some work and expense by using frozen cauliflower. There is little difference. Buy it in the 1 pound bags.

* Zucchini alternative: Feel free to substitute pasta for the zucchini. I would recommend using a shape such as linguine, spaghetti or fettuccine. Also, You will need to add some chicken or vegetable broth if you're using pasta. I would add about a half cup into the food processor while pureeing the cauliflower. Also have a little extra on hand if you need to thin it out a bit once toss with the pasta.

Since it will take a few minutes to spiralize it is a good idea to have your zucchini noodles ready to go prior to making the sauce.

I made zucchini noodles out of 4 medium sized zucchini. I cut each one in half so the noodles wouldn't be too long. I also cut the ends off of the zucchini so they would be stable when attached to the spiralizer. I used the "Course Shredder" for my 4 - Blade Paderno Spiralizer in this recipe. If you don't have the time to make this or you do not have a spiralizer I have seen zucchini noodles in some stores such as Whole Foods.

Now that our noodles are ready to go we can start with the sauce.

Bring a pot of water to a boil, add a sprinkle of Kosher salt and the cauliflower. Simmer until very tender. A speared floret should easily slide off of a fork when ready. Be sure to drain the pot when you finish.

Add all of the cooked cauliflower into the food processor. Add 1/8 teaspoon each of black pepper, Kosher salt and nutmeg. Then swirl until perfectly smooth.

Looking good!

Now that the sauce is ready let's cook the "pasta." Add 3 tablespoons of olive oil and garlic to a 12" pan. Saute a minute over medium heat. Then add the zucchini and 1/4 teaspoon each of Kosher salt and pepper.

Toss while cooking over high heat for about three minutes. Zucchini can get very watery and mushy if overcooked. At this point, add in the sauce. Keep in mind it will continue cooking for an additional minute or so when you add the sauce, so you may want to stop cooking a minute early.

As you pour in the sauce try and quickly toss the zucchini on medium high heat. We're talking less than a minute. If you think there is too much sauce save it and eat it as soup for lunch the next day.

Add the cheese and a little more black pepper. Quickly toss.

It's ready! Plate your "No Guilt" Alfredo Sauce and Pasta! Add a little fresh basil. It's delicious and good for you!



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