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Marilyns Treats

July 23, 2014 · 2 Comments

Creamy Cauliflower Yogurt Alfredo Sauce

Recipe Archive· Sauces

Creamy Cauliflower Yogurt Alfredo Sauce ~A healthy alternative to the rich cheesy Alfredo sauce served in most restaurants. It goes well with veggies, pasta, and any dinner alfredo sauce can be used.

Creamy Cauliflower Yogurt Alfredo Sauce ~A healthy alternative to the rich cheesy Alfredo sauce served in most restaurants. It goes well with veggies, pasta, and any dinner alfredo sauce can be used.

More veggie goodness can be found at Grilled Pork and Sweet Potato Kabobs and Zucchini Bread.

Creamy Cauliflower Alfredo Sauce Cooking

Creamy Cauliflower Yogurt Alfredo Sauce

Creamy Cauliflower Yogurt Alfredo Sauce Recipe ~A healthy alternative to the rich cheesy Alfredo sauce served in most restaurants.
5 from 1 vote
Print Pin Rate
Course: Condiments
Cuisine: American
Keyword: cauliflower, veggies
Method: Stove Top
Skill Level: Intermediate
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Adjust Servings: 8
Calories: 40kcal
Author: Marilyn
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Ingredients

  • 5 cups Cauliflower florets
  • 4 cups Fresh water
  • 1 cup Greek yogurt the full fat one
  • 7 cloves Garlic
  • 1 teaspoon Sea salt
  • 1/2 teaspoon Black pepper

Instructions

  • Put water and cauliflower into a large pot. Bring to a boil and cook, covered, for 5 minutes or until cauliflower is soft ( test with a fork.) Drain, but keep the cooking water.
  • Put cauliflower flowers into the blender with the rest of the ingredients. Add 1 cup of cooking water.
  • Blend until smooth. Add more cooking water if you'd like your sauce to be thinner.

Notes

©MARILYN'S TREATS. All images are copyright protected.

Nutrition

Serving: 1g | Calories: 40kcal (2%) | Carbohydrates: 1.6g (1%) | Protein: 23.2g (46%) | Fat: 1g (2%) | Saturated Fat: 0.7g (4%) | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 4mg (1%) | Sodium: 70mg (3%) | Potassium: 0mg | Fiber: 0g | Sugar: 3g (3%) | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg
Tried this recipe?Mention @marilyn_lesniak or tag #marilynstreats!

Nutrition Information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

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Comments

  1. Val says

    July 24, 2014 at 12:48 PM

    This looks so good Marilyn! Alfredo sauce is my favorite, but can be too rich for my tummy, so will try your recipe for sure. Thank you.

    Val

    Reply
    • blankMarilyn Lesniak says

      July 24, 2014 at 4:56 PM

      Val, thanks so much for commenting! This recipe is so healthy, yet the sauce isn’t thin. You can’t even tell it was made with yogurt and cauliflower. If the garlic bothers you ( I love it but sometimes it upsets my tummy), you can cut the garlic, or substitute garlic powder or garlic chives. That is me secret!

      Reply

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