Wednesday, March 8, 2017

Pasta Alfredo

This is a great winter to not-quite-spring all-in-one meal. There's a little prep, but it's worth it. You can use any pasta shape you like. Bow-ties (farfalle) is a fun and pretty choice.

Alfredo Sauce 
1 head cauliflower florets 
2 garlic cloves 
1 cup (8-oz) almond milk 
1 tbsp nutritional yeast 
1 tsp Italian seasoning 

Main Dish
16-oz asparagus 
10-oz dry pasta 
10-oz cherry or grape tomatoes 
1 cup green peas (frozen works well)

Alfredo Sauce:

  1. In a pot, cover cauliflower with water. 
  2. Boil until very tender, about 15 minutes. 
  3. Drain off water (reserving ½-cup). 
  4. Meanwhile, mince garlic in a blender.
  5. Scrape sides and add cooked florets, working in batches if necessary. 
  6. Add milk, nutritional yeast, and Italian seasoning, plus salt and pepper. 

Blend until very smooth, adding reserved cooking water as needed for consistency.


  1. Cut the bottom ⅓ off the asparagus and discard. Chop remaining pieces. 
  2. Cook pasta via package instructions 
  3. Add asparagus, cherry tomatoes and peas a few minutes before pasta is done to soften and cook. 
  4. Drain and return everything to the pot. 
  5. Add Alfredo Sauce and stir to coat.


  • Per serving: 399 calories, 3.9g fat, 76.2g carbs, 16.4g fiber, 12.2g sugars, 19.8g protein
  • Serves 4

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