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Thread: Roasted Cauliflower Alfredo Sauce (healthy)

  1. #1
    Super Member pastimesquiltdesign's Avatar
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    Roasted Cauliflower Alfredo Sauce (healthy)

    After making all those Valentine treats I thought I should eat something healthy. I experimented with Cauliflower Alfredo sauce and while it doesn't have that creamy texture of regular Alfredo sauce, I thought the flavor was fantastic. And a big plus that it is made mostly from veggies and not heavy cream and butter. I poured mine over whole grain linguini and added steamed veggies for Pasta Primavera. If you want to make it a complete meal you can add cooked shrimp or grilled chicken. Why not give it a try? Peggy

    1 Tblsp olive oil
    1 tsp minced garlic
    1/2 tsp oregano leaves
    1/2 tsp basil leaves
    1 head of cauliflower
    1 can chicken or vegetable broth
    2 Tblsp fresh squeezed lemon juice
    1/4 tsp crushed red pepper flakes
    1/2 tsp salt
    1/8 tsp coasrse ground black pepper
    1/4 cup heavy cream
    1/4 to 1/2 cup fresh grated Parmesan cheese

    Wash and core the cauliflower, cut in small pieces, and place on a baking sheet. Combine the olive oil, garlic, basil, and oregano in a small bowl. Drizzle over the cauliflower. Bake at 350 degrees for about 30 minutes until tender. I stirred it around a couple of times during the cooking process.
    Might I just add, this smells wonderful.


    Place the chicken broth, lemon juice, red pepper flakes, salt, pepper, and cooked cauliflower in your blender. I used my Ninja. Puree until it's as smooth as possible.


    Place pureed cauliflower in a small saucepan. Add the cream and grated cheese. Heat, stirring just until cheese has melted. Adjust spices to your taste. Pour over your favorite Pasta.

    Happy quilting to all of my new friends on the quilting board http://pastimesquiltdesign.blogspot.com

  2. #2
    Super Member merry's Avatar
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    Sounds wonderful! Will try it, thanks

  3. #3
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    yum I am going to try this sounds delish!

  4. #4
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    I bookmarked this recipe. It really sounds great. Thanks Yummmmm

  5. #5
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    Perfect timing for this recipe! I was just gifted 32 heads of cauliflower from the local food pantry. Sounds delicious and diabetic friendly (in moderation of course).

  6. #6
    Super Member QuilterMomma's Avatar
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    I am on a diet and this just may fill that gap for the alfredo sauce I have been craving. It would mix it up a bit and still stay in the parameters. thank you for sharing your lovely creation.
    Life is short, live it while you still can. QuilterMomma

  7. #7
    Senior Member Wholeheart Mom's Avatar
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    Thanks! We are vegetarian, and I was looking for something new for dinner tonight. This is going to be perfect!
    I am a homeschool mom to four little ladies, a prayerful wonderer and marveller, a spirit-filled dancer, a meek and mighty warrior, and a friend to many small creatures. Nice to meet you!

  8. #8
    Super Member #1piecemaker's Avatar
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    Yum!! I love cauliflower. this might be a healthy way to get my DH to eat it. hehehe! Thanks for sharing.
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  9. #9
    Super Member meanmom's Avatar
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    good low fat alfredo sauce.

    Saute a couple of cloves of chopped garlic in 1/2 tsp olive oil
    add 3 Laughing cow light swiss cheese triangles and about 1/4 cup FF half and half
    stir to melt, add about 1/4 cup shredded parmesan cheese and pepper to taste.
    Really yummy. I pour it over vegetables and linguini

  10. #10
    Super Member juneayerza's Avatar
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    Thanks for this recipe! I love cauliflower too, and I bet you could actually eat this like cream of cauliflower soup with a little modification. I'm going to play with it and see.
    June

  11. #11
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    I made this last night and it was a big hit with DH. I added steamed veggies and shrimp. Thanks so much for the recipe, I will be making it again!

  12. #12
    Super Member pastimesquiltdesign's Avatar
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    Quote Originally Posted by SharonLynn View Post
    I made this last night and it was a big hit with DH. I added steamed veggies and shrimp. Thanks so much for the recipe, I will be making it again!
    Sounds great with shrimp. You might want to try out my Spinach Pesto over linguini that is also good with shrimp, artichoke hearts, and tomatoes. Peggy
    Happy quilting to all of my new friends on the quilting board http://pastimesquiltdesign.blogspot.com

  13. #13
    Junior Member apronlady's Avatar
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    I made it for dinner tonight and both hubby and I liked it a lot! The red pepper flakes gave it a slight kick of heat, tolerable by me and welcomed by hubby.

    It's so neat to add another healthy recipe to the files and have a vegetable as the major component. Thank you for sharing! To Pastimesquiltdesign: love your blog!

  14. #14
    Super Member pastimesquiltdesign's Avatar
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    Quote Originally Posted by apronlady View Post
    I made it for dinner tonight and both hubby and I liked it a lot! The red pepper flakes gave it a slight kick of heat, tolerable by me and welcomed by hubby.

    It's so neat to add another healthy recipe to the files and have a vegetable as the major component. Thank you for sharing! To Pastimesquiltdesign: love your blog!
    I am trying really hard to incorporate more veggies into my diet this year. This one not only adds lots of veggies but also eliminates the need for a high fat Alfredo fix. I'm glad you liked my blog. I have been working hard on it, adding lots of yummy recipes. Peggy
    Happy quilting to all of my new friends on the quilting board http://pastimesquiltdesign.blogspot.com

  15. #15
    Senior Member JackieG's Avatar
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    Looks delicious. My daughters have become vegetarians and I'm finding it difficult to come up with meal ideas that aren't boring

  16. #16
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    This sounds delish! I will be trying it soon!
    Penny aka PLS 1946

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