Wednesday, February 19, 2014

Zucchini Pasta With Cauliflower Alfredo Sauce

I wanted to post this recipe as I was thinking it would be cute to serve for St. Patrick's Day. 
You know, the whole "green food" thing. 
This is healthy, easy, tasty, and naturally green. Can't go wrong with that. 
This is actually a redo of 2 of our previous blogs - our Carrot Pasta With Cauliflower Alfredo Sauce and our Zucchini "Pasta".  I discovered that Sue had a spiralizer hiding in her cupboards so I stole borrowed it to make this. If you have never heard of/seen a spiralizer you should Google it. They are really cool and my latest kitchen toy tool. 
Expect more spiralized vegetable posts. Just sayin'

Zucchini Pasta With Cauliflower Alfredo Sauce

1/2 cup cauliflower, well cooked & drained
1/4 cup 1 % milk
1 Tbsp 0 fat plain Greek yogurt
1/2 tsp cornstarch
1 tsp butter
2 cloves garlic, minced
1 Tbsp dried chives
1 tsp dried parsley
1/4 cup Parmesan cheese, shredded

1 large zucchini

2 Tbsp Parmesan cheese

Prepare sauce - In a blender or food processor, process cooked cauliflower until smooth. Add in milk, Greek yogurt, and cornstarch. Process until very smooth.
In a small saucepan over medium heat, cook butter and garlic for about 2 minutes. Add in processed cauliflower mixture, chives, and parsley. Continue to cook mixture until it thickens, about 2 - 3 minutes. 
Remove from direct heat and stir in the 1/4 cup of Parmesan cheese. Stir until cheese is melted and sauce is fairly smooth. Cover and keep warm.

Prepare zucchini "pasta" - Cut off ends of zucchini and run through the smallest blade of the spiralizer. (If you do not have a spiralizer then follow the instructions HERE.) 
Place zucchini into a medium sized frying pan sprayed with cooking spray over medium heat. Cook and stir gently until zucchini is cooked - this will only take a few minutes. If you cook it too long it will go soggy. You basically just want to heat it through. 

Drain off any water that is in the pan. If necessary you can scoop the zucchini into a colander and then place it back in the pan when it is drained.
Scoop the cauliflower alfredo sauce into the pan with the zucchini.

Stir until sauce is evenly distributed and dish is warmed through.
Remove from pan and serve hot. Sprinkle with remaining 2 Tbsp of Parmesan cheese. 

So. Darn. Good.
I am loving the spiralizer as it makes the vegetables really feel like noodles. I was able to spin this on my fork, just like real spaghetti. 
Very exciting. 
So, anyway, there you have it. A healthy, tasty, fun meal you could totally serve for St. Patrick's Day. 
Oh, yeah, and the nutritional info is pretty sweet. 
For the entire recipe (it's a single serving and it's HUGE) it is: 
329 calories, 29 carbs, 16 fat, and 24 protein. 
P.S. - If Sue says anything about a missing spiralizer.... you know nothing....

Looking for more links to food and craft ideas? Check out My Turn (for us) and Kitchen Fun With My 3 Sons. Carole's Chatter


  1. This is the first veggi "pasta" that actually looked good to me. Going to try it soon!

    1. Thank you Jennifer :) We hope you enjoy it!

    2. Can you tell me saturated fat and sugar? Thank you!

  2. Can you tell me how much fiber per serving?

    1. I'm sorry Grace, the program I use (Myfitnesspal) didn't give me the fiber per serving.

  3. LOVE it. I eliminated the milk and butter and used 4tbs of greek yogurt instead. The one thing this recipe is missing though is salt. I added some all purpose steakhouse seasoning (salt, pepper, garlic, onion, cayenne, you get the idea) and it was amazing. Thanks for the inspiration!

    1. Awesome! Thanks for the update. I really like the idea of Greek yogurt - I will have to give that a try. :)

  4. all sounds very healthy cant wait to try.

  5. Store the pasta sauce in a cool dry place and try to keep it away from direct sunlight; this will ensure that sauce stays fresh and yummy all the time.

  6. Hello Friends...

    This one is really amazing post..,I am loving the spiralizer as it makes the vegetables really feel like noodles.
    Best Vegetable Spiralizer

  7. this sounds delicious!! definitely going to give this a try! for cooking the cauliflower, do you boil it in hot water? if so for how long? thanks!

    1. Thank you :) Yes, we boiled our cauliflower until it was fork tender - about 5 to 8 minutes.

  8. do you know cholesterol count on this

  9. You can change what settings you want to see on My Fitness pal to show Fiber.. And possibly Cholesterol

  10. LOVED this recipe! Thanks for sharing! Adding to our weekly meal plan. I doubted how creamy and good it could truly taste, and it was unreal! I added asiago, mushrooms, and spinach for extra fun! Next time I'm going to try adding shrimp!

  11. It was good. But I used a potato peeler and it did not come out as well as I was hoping. And did not make a lot.

    1. It is definitely thicker using a peeler and not as "noodle-y". And, yeah, it is only a single serving :)

  12. Hello! I really loved this recipe, im going to try it right now... but i have a question, how many people is this recipe for? or it's just an individual portion? thank you very much

  13. Made this tonight.....was delicious 😊

  14. I just made this. It was really really good! I am not into the veggie/healthy thing but wanted to try. Will make it again. Thanks for the recipe.

  15. Oh man....this stuff is so good!!! I just made it for dinner tonight and loved it!!! My only complaint was it was only one serving. I could have eaten more but probably shouldn't. Haha.. good!!!