Cauliflower Parmesan Puree over Baked Spaghetti Squash

Cauliflower Parmesan Puree over Baked Spaghetti Squash
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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 88.9
  • Total Fat: 1.4 g
  • Cholesterol: 1.4 mg
  • Sodium: 93.2 mg
  • Total Carbs: 17.5 g
  • Dietary Fiber: 4.5 g
  • Protein: 4.5 g

View full nutritional breakdown of Cauliflower Parmesan Puree over Baked Spaghetti Squash calories by ingredient


Introduction

Mastery Goal: I want to learn how to create healthy versions of sauces to use in dishes. Preferably using the herbs we grow in our garden. Specific: My wife and I love Marinara and White Sauces. I would like to create a recipe for a healthy Alfredo Sauce. Measureable: First, if it tastes good then that's half the battle. But I know that i have been successful when I have an Alfredo Sauce that is tasty and can be proven out via a nutritional calculator. Attainable: I know this is possible because I have learned that there are many healthy substitutes for unhealthy ingredients. My metaphorical trick? Cauliflower! I've been reading that Cauliflower can be cooked down into a creamy textured base for sauces! Realistic: This is absolutely realistic. I just need to research and tinker around with different recipe concepts. Time-bound: I'm giving myself a week. So by 8/16 I will have something whipped up! Mastery Goal: I want to learn how to create healthy versions of sauces to use in dishes. Preferably using the herbs we grow in our garden. Specific: My wife and I love Marinara and White Sauces. I would like to create a recipe for a healthy Alfredo Sauce. Measureable: First, if it tastes good then that's half the battle. But I know that i have been successful when I have an Alfredo Sauce that is tasty and can be proven out via a nutritional calculator. Attainable: I know this is possible because I have learned that there are many healthy substitutes for unhealthy ingredients. My metaphorical trick? Cauliflower! I've been reading that Cauliflower can be cooked down into a creamy textured base for sauces! Realistic: This is absolutely realistic. I just need to research and tinker around with different recipe concepts. Time-bound: I'm giving myself a week. So by 8/16 I will have something whipped up!
Number of Servings: 10

Ingredients

    4.0 tbsp Parmesan Cheese, shredded
    1.0 tsp Marjoram, dried
    1.0 tsp Pepper, white
    1.0 tbsp Basil
    5.0 cup Cauliflower, raw
    8.0 clove Garlic
    2.0 cup pieces Mushrooms, fresh
    1.0 cup, chopped Onions, raw
    10.0 cup Spaghetti Squash
    2.0 cup, chopped or sliced Tomatoes, red, ripe, raw, year round average
    0.25 cup Yogurt Plain Greek Yogurt, non-fat
    1.0 tsp Lemon Juice 'Real Lemon' 100% juice
    1.0 tsp Lime Juice - ReaLime 100% Lime Juice
    0.5 cup Almond Breeze Unsweetened Almond Milk
    2.0 tsp No Salt potassium chloride salt substitute

Directions

Will add soon Serving Size: 1/2 cup puree over 1 cup spaghetti squash

Number of Servings: 10.0

Recipe submitted by SparkPeople user HYGGEJACK.