Cauliflower Pasta Sauce
Posted: Wed Sep 06, 2017 11:14 am
In search of a low-cal, creamy pasta sauce I came up with the following recipe. It's totally flexible.
Basic sauce:
1) Boil a bunch of cauliflower* (I cooked about 2+ cups worth) along with 2-3 cloves of garlic in well-salted water.
2) Once boiled to a really soft consistency, drain it and put it (along with the garlic) into the blender (mine is a Vitamix)
3) Add about 3/4 cup of liquid of choice (I used 2% Evaporated Milk, but you could use Cashew milk for a dairy-free alternative, or even some of the cooking liquid)
4) Salt & pepper to taste
5) Blend for 60-90 seconds until it's velvety smooth
Variation:
6) I added 5 triangles of Laughing Cow Light cheese (because I had it on hand), and
7) A handful of fresh herbs: rosemary, thyme and basil (which gave the sauce a very pale green colour)
This variation made 3.5 cups, and each 0.5-cup serving is only 50 calories.
*Use as much of the white stalks/stems as you can. It doesn't have to be all florets. I didn't use any of the green leaves/stalk, though. You could just as easily use frozen cauliflower for this if you don't have fresh on hand.
If you want a creamy tomato sauce, add some oven roasted or sundried tomatoes to the blender.
Adding a Tbsp of pesto to the mix would also be nice.
This sauce also works well as the base for Mac & Cheese. Just add whatever type(s) of cheese you like and bake with cooked macaroni as you would normally. You'd probably want to make the sauce a bit thinner if you are going to bake it, though.
Basic sauce:
1) Boil a bunch of cauliflower* (I cooked about 2+ cups worth) along with 2-3 cloves of garlic in well-salted water.
2) Once boiled to a really soft consistency, drain it and put it (along with the garlic) into the blender (mine is a Vitamix)
3) Add about 3/4 cup of liquid of choice (I used 2% Evaporated Milk, but you could use Cashew milk for a dairy-free alternative, or even some of the cooking liquid)
4) Salt & pepper to taste
5) Blend for 60-90 seconds until it's velvety smooth
Variation:
6) I added 5 triangles of Laughing Cow Light cheese (because I had it on hand), and
7) A handful of fresh herbs: rosemary, thyme and basil (which gave the sauce a very pale green colour)
This variation made 3.5 cups, and each 0.5-cup serving is only 50 calories.
*Use as much of the white stalks/stems as you can. It doesn't have to be all florets. I didn't use any of the green leaves/stalk, though. You could just as easily use frozen cauliflower for this if you don't have fresh on hand.
If you want a creamy tomato sauce, add some oven roasted or sundried tomatoes to the blender.
Adding a Tbsp of pesto to the mix would also be nice.
This sauce also works well as the base for Mac & Cheese. Just add whatever type(s) of cheese you like and bake with cooked macaroni as you would normally. You'd probably want to make the sauce a bit thinner if you are going to bake it, though.