Guilt-Free Alfredo Sauce with a Cauliflower Base

I had somewhat recently joined a Facebook group that was created for people who live in the same town to share photos of their home cooked meals. First off, this group is absolutely amazing – the things that people cook and all the encouragement is a breath of fresh air. There’s been a recent onslaught of people making chicken broccoli alfredo. So, of course, I started to crave it like crazy!

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Here’s a version that I adapted for the pressure cooker from a Pinterest recipe. (Here’s the link to the recipe.) If you don’t want to use a pressure cooker, feel free to follow the original recipe as is, but be sure to read on for a few tips and suggestions! I also tried to make my own pasta shells…that was a disaster. Luckily I was smart enough to pick up some backup shells at the store.

Here’s what I used for the sauce:

  • 1 large head of cauliflower
  • 1 cup of vegetable broth
  • 1/2 cup of milk (I used almond milk)
  • 8 cloves garlic
  • Salt and pepper to taste
  • Your choice of cheese (optional) – I used shelf-stable parmesan and a shredded pizza blend

You can supposedly pair this sauce with a number of dishes, but I made stuffed shells with chicken and broccoli. So, here is the rest of what I used:

  • 1 box of shells, cooked and drained
  • 1 large head of broccoli
  • 1 large chicken breast (You may want a little more if you want to try something unique with the sauce. Read on to learn more!)
  • More cheese for topping
  • Breadcrumbs to sprinkle on top (optional)

Cut the cauliflower head into medium sized pieces (doesn’t need to be perfect) and put it in the pressure cooker. Mince or use a garlic press and put all the garlic in with the cauliflower. Add one cup of vegetable broth and season with salt and pepper.

I chose to cube the chicken breast, seasoned with salt and pepper, and put into a little tin foil boat. I put this on top of the cauliflower in the pressure cooker. If you chose to use some additional chicken for the unique twist on the sauce, add a handful of the chicken cubes in with the cauliflower, but outside of the foil. (You will end up incorporating that extra chicken right into the sauce.)

I set the pressure cooker to the poultry setting for only 5 minutes and then used the quick release when done. This was enough time to cook the chicken and soften the cauliflower.

Add the 1/2 cup of milk.

Using an immersion blender (or in batches in a regular blender or food processor), blend everything together. If you added the extra chicken into the sauce, this means you are blending chicken right into it. This may seem odd, but I accidentally did this the first time and I loved it. It gave the sauce flavor some depth and it also help give the sauce a little thicker in consistency!

I decided to put in some cheese and about 1 cup of small cut broccoli so they would fit in the shells for baking. (I left larger chunks of broccoli for addition to the baking dish after the shells were stuffed.) Go ahead and dump the cooked chicken cubes in there, too.

Mix together well.

I chose to microwave the remainder of the broccoli with a little water but feel free to pre-cook it any way you like.

Spread a thing layer of sauce at the bottom of the baking dish.

Stuff the shells with the sauce, chicken, broccoli mixture and place shells in the dish. I placed the microwaved broccoli around the shells.

I topped the dish with the rest of the sauce some more cheese, and a sprinkle of breadcrumbs.

I baked at 375 degrees Farenheit, covered with tin foil for about 15 minutes.

I then baked for another 15 minutes uncovered. I broiled at the end for a few minutes to get the golden brown color on top.

Lastly, serve and enjoy! Leftovers are delicious, too. I had this for lunch two days this week AND I was able to freeze some for when I get the craving later on 😉.

Again, I chose shells, but feel free to eat this with any type of pasta or give it a try over some vegetables, on a white pizza, with rice, etc.

Sincerely,
Fu’d

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Leftover Pasta with Quick Bolognese Sauce and Herb Garlic Bread

I know I’ve written about pasta and garlic bread in the past, but I really wanted to share this because of two things: the quick bolognese sauce using leftover meatballs and herb garlic bread.

First, Jake’s mom had given us four large meatballs that we kept in our freezer for a few weeks. So, instead of needing to buy and cook ground meat, I crumbled two of the meatballs and cooked as part of the sauce. I left two meatballs so Jake and I could each have one with our dish. I didn’t follow a bolognese recipe exactly this time, but I did remember most of the steps involved with the one I used last time and used that as my basis. (Here’s the link to the recipe I used previously.)

The garlic bread I made was based on an herb garlic bread recipe that I absolutely LOVE. I made a modified version of it because I didn’t have all the ingredients. This time, it was only OK, but I highly recommend that you try the actual recipe. (Here’s a link to the original recipe.)

And, of course, to start off, we had smoked gouda cheese, pecorino  romano cheese, prosciutto, and crackers. Yum!

For the sauce, I sauteed chopped onion, celery, and carrot.

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After that, I crushed the meatballs in before adding the various liquids. I then added in about 1 cup of whole milk and let that cook down. Then, I added in about 1 cup of cooking wine and let that cook down.

Finally, I added 28 oz chopped Italian tomatoes, some basil, rosemary, oregano, and a bay leaf. I let that simmer for about 20 minutes. This is the quick version because the original asks you to cook each of those elements down at barely a simmer, which took forever and then the final simmer with everything was supposed to be 3 hours. I found that increasing the heat a bit to speed up the reduction processes and shortening the final simmer didn’t make a huge difference.

Toward the end, I added the last two meatballs into the sauce to simmer together. I grated a little pecorino romano on top.

I forgot that we also bought shrimp to add, so I ended up stirring everything and the shrimp together. The shrimp were already cooked, so they just needed to warm through.

The herb garlic bread is much better made in the blender, but I didn’t feel like taking out and cleaning another appliance. So, I fine chopped the basil and green onion together. My basil was on its last legs, so I think perhaps wasn’t as potent as fresh basil would be. I sliced up some garlic, and grated a little more pecorino romano. Together with about 1 Tbsp of butter, I used my fingers to mix everything together to make a spread.

I then spread each half of fresh french bread. To cook, I put the two halves back together and wrapped in tin foil. I baked for about 10 minutes at 350 degrees Farenheit. Then, I took the tin foil off and split the halves apart again and sprinkled more grated cheese on top.  I broiled to get some brown color. This didn’t work as well this time because the edges of the bread browned faster than the cheese. Next time, I’ll try a low broil.

I sliced into wedges before serving.

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The last step was to cook the pasta. I took out three 3-oz nests from the freezer and boiled then in salty water. Then, it was time to plate each dish and ENJOY!

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I hope you enjoy, too 🙂

Sincerely,
Fu’d

 

 

 

 

Turkey Meatballs With A Garlic Dill Yogurt Sauce

I have been craving meatballs so badly recently. I’ve seen so many people making them with the onset of cooler weather and I had to jump on the bandwagon. I air fried turkey meatballs and made a garlic dill sauce to drizzle over them. On the side, I air fried some broccoli and roasted some red kuri squash. The original inspiration for this meal was a Pinterest recipe I had pinned a long time ago. It includes a chicken meatball recipe and the garlic dill yogurt sauce. I chose to create my own recipe for the turkey meatballs, but I followed this recipe for the sauce. (Here’s the link to the recipe.)

I’ll tell you – these sides were perfect, but were not my original plan. I had bought dandelion greens for the first time and intended to saute them, use a bit of the cooked leaves to incorporate into the meatballs, and then serve the meatballs over a pile of them. Fail. The dandelion greens were too bitter for my taste and the bunch hardly yielded anything when they cooked down. So, I salvaged a few of the cooked down leaves and put those into the meatball mix.

Anyway, back to the main event…

Turkey Meatballs

For the meatball mixture, I used:

  • 1 lb ground turkey
  • 1 large egg
  • 1 tsp grated ginger
  • 1/2 cup old fashioned oats
  • 1/2 cup italian seasoned breadcrumbs
  • A few of the sauteed dandelion greens (Omit this if you want)
  • 1/4 cup cooked peas (I had cooked these with the dandelion greens originally)
  • Salt and pepper

I mixed all the ingredients in a large bowl. I then shaped the meatballs. Feel free to make these as large or as small as you want. Mine were about 1.5″ in diameter. I placed these in my air fryer basket and set the air fryer to about 375 degrees. These cooked quickly. It only took about 10 min (or a little less). I moved then around a bit halfway through so the browning would be a bit more even. I also took this opportunity to cut one in half to check the doneness.

Garlic Dill Sauce

Here’s the link from up above again to the recipe.

I actually didn’t realize at first that this recipe called for non-fat yogurt. I had whole milk Greek yogurt on hand. Only when I read the comments saying the sauce should be pourable did I realize that my sauce was too thick due to the yogurt I used. I thinned it out by adding a tiny bit of water and unsweetened original almond milk. I also used a dried dill, but the bottle I have is very fresh and the dill wasn’t too dry.

Red Kuri Squash and Broccoli

I only ended up using about 1/3 of the red kuri squash. Jake and I bought this at the store because we had never seen it before. I forgot to take a picture of it before I sliced the top off. I sliced this into wedges about 3/4 – 1″ thick and roasted at 400 degrees Fahrenheit for about 20 minutes, flipping half way through. I really like this squash. My palate is honestly not sensitive enough to taste the differences between squash, at least not yet, but this tasted similar to other squashes I’ve had, like butternut. The skin was also edible, so we ate the pieces whole.

The broccoli was just air fried with some salt and pepper.


 

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I served this over a little bed of arugala, but I did that just to add some more greens to the dish. The was extremely delicious. The ginger from the meatballs went well with the yogurt sauce and the sauce actually tasted really good over the squash and broccoli. It seems that this sauce is quite versatile if you wanted to try it with other foods!

Sincerely,
Fu’d

Tofu In A Honey Soy Sauce

I’ve had a container of tofu in my fridge for a few weeks now and we finally decided to use it last night. If you don’t normally like tofu, this might change your mind.

We were staying in for a cozy Friday night and didn’t want to binge out with totally unhealthy food. (Although, I cant lie, we really wanted pizza or Chinese takeout.) We usually don’t do much with the tofu – either stir fry it with other vegetables, use it in a fried rice, or we’ve also made tofu fries a couple times. This time I found a recipe for a honey soy tofu. The recipe had directions for making a really simple sticky sauce with soy sauce, honey, ginger, garlic, pepper, and Chinese five spice. (Here’s the link to the recipe.)

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I had forgotten, but the tofu that I bought was already cubed. That was a win in terms of effort, but I think when I make this again, I’d prefer to buy the block of tofu and cut it myself. The only reason is that the already-cubed tofu is a little small. Bigger cubes would make it a bit easier to eat and probably make for a better ratio of sauce to each piece of tofu. (Sounds so scientific, doesn’t it?)

The recipe calls for crisping up the tofu on the stove. I have never found cooking it on the stove or baking it in the oven to be easy or effective to get that “fried” look or consistency. The only thing that works for me is the air fryer. So, that’s what I used. I didn’t bother using any seasoning at all because I knew I’d already have plenty of flavor from the sauce it was going to be tossed in.

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In the meantime, I prepped the sauce per the recipe. The only difference is since I wasn’t cooking the tofu on the stove, I prepared and mixed the sauce right into the sauce pan (versus a separate container). Once the tofu was done, I put it in the sauce and turned the stove on to medium. Cooking down the sauce didn’t take long at all – really only five minutes or so until it became a more sticky consistency.

On the side, I made a few things:

First, I made kale chips. So simple. Just tear the kale leaves into smaller pieces, place on a baking sheet so they don’t overlap with each other, spray with some olive oil spray and sprinkle with salt. I baked these in the oven at 375 degrees Fahrenheit for about ten minutes.

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Second, I was also really excited because I can never usually find already-cooked polenta that is in the tube shape. Jake and I stumbled into a new store yesterday while picking up Whiskey (one of our dogs) from the vet. There it was! So, I grabbed the polenta, sliced up about half of the tube into 1/2″ rounds and air fried until there was a little golden color on top. I think next time I’ll try lightly frying these on the stove so I can get the golden brown color without overcooking the insides and drying it out.

Third, I air fried some mushrooms, just seasoned with some salt, pepper, and paprika. Lastly,  I cut up some ripe avocado that we had on hand.

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Can you tell which one below is mine? Hint: Did I mention that I eat everything with either Sriracha or Frank’s Red Hot? (Haha – I love the spiciness!)

Overall, this was a great weeknight dinner that keeps it healthy and interesting! You could certainly mix up the grain and use farro, brown rice, or quinoa. The vegetables could be spinach, broccoli, etc. These “buddha” bowls are so versatile!

Happy weekend!

Sincerely,
Fu’d