Thursday, April 12, 2012

Creamy Healthy "alfredo" with florets

1 cup (8 ounces) 1% cottage cheese
1/2 cup 1% milk
1/4 cup reduced-fat sour cream
1/4 cup grated Parmesan cheese
1/2 teaspoon salt
1/8 teaspoon cayenne pepper
5 cups broccoli florets
4 cups cauliflowerets
4 ounces uncooked angel hair pasta
3 garlic cloves, minced
2 teaspoons olive oil

1.In a blender or food processor, combine the cottage cheese, milk, sour cream, Parmesan cheese, salt and cayenne; cover and process until smooth. Set aside.

2.In a saucepan, bring 1 in. of water to a boil; place broccoli and cauliflower in a steamer basket over water. Cover and steam for 3-4 minutes or until crisp-tender. Meanwhile, cook pasta according to package directions; drain.

3.In a large nonstick skillet, saute garlic in oil for 2 min. Stir in the broccoli, cauliflower, pasta and cottage cheese mixture; heat through. 

Yield: 8 servings.

Nutritional info: One serving (1 cup) equals 151 calories, 4 g fat (2 g saturated fat), 7 mg cholesterol, 357 mg sodium, 20 g carbohydrate, 2 g fiber, 11 g protein. Diabetic Exchanges: 1 starch, 1 meat, 1 vegetable.

* I was actually really surprised on how much my family liked this. I have had the recipe for a while but never dared to try it thinking that I didn't want to spend the time making it just to throw it all away. Well it did not get thrown out at all. In fact all the leftovers were even eaten the next day. Its really good and you can not tell at all that there is cottage cheese in the sauce. Give it a try and let me know what you think. I am sure that I will make it again sometime . I give it a 4

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