FLIK is mixing it up again this week with a super simple (and so much better for you) twist on spaghetti noodles and alfredo sauce with our recipe for Butternut Squash Spaghetti, Cauliflower Cream Sauce.
Portion size: 1 cup noodles + 1/4 cup sauce, Makes 6 servings
Ingredients FOR THE CAULIFLOWER SAUCE 1 teaspoon minced garlic 3/4 teaspoon canola oil 1/2 cup vegetable broth 7 ounces chopped cauilflower 1/2 cup whole milk 1/4 teaspoon salt
FOR THE NOODLES 5 ounces dry whole wheat spaghetti 2 tablespoons canola oil 2 1/2 teaspoons minced garlic 5 ounces spiralized butternut squash 1/4 teaspoon salt 1/8 teaspoon black pepper
Instructions FOR THE CAULIFLOWER SAUCE In a pot, sauté garlic in oil until very lightly browned. Add broth to pot and bring up to a simmer. Add cauliflower (use all of cauliflower: stems and florets) to broth and allow to cook until tender, about 10 minutes. Strain cauliflower and reserve broth separately. Place strained cauliflower mixture, milk, and salt in a blender and blend until very smooth. Add all of the remaining broth to thin it out.
FOR THE NOODLES Cook spaghetti according to package instruction. Heat oil in a sauté pan. Add garlic and butternut squash. Cook until squash is tender. Toss spaghetti, salt, and pepper into butternut squash.
To Serve: mix 1 cup of noodles with 1/4 cup sauce
Nutrition information per serving: 140 calories, 7 g fat, 1 g saturated fat, 210 mg sodium, 17 g carbohydrates, 3 g sugar, 3 g fiber, 5 g protein