I have been feeling less than inspired lately with our family meals. Between work, two kids and the Holiday season upon us, our meal rotation was just that…a rotation! Totally not a bad thing, but was leaving this foodie dietitian mom, uninspired. 

Keeping things simple is a fabulous way to make healthier choices work, while being busy! It simplifies grocery shopping, quickly answers the “what’s for supper” question and generally keeps everyone at the table happy. After a few too many weeks of pasta, fish, tacos/quesadillas, chicken and a pizza night…Momma needed some new flavors!

Riddle me this…one child that will eat anything (the littlest little), one child that doesn’t like anything mixed (the biggest little), one spouse that enjoys meat and a mama that prefers veggie protein based meals! Oh and there is the dog…she is the least picky of all! Ha!

Enter the experiment of a white bean alfredo sauce. Pasta is always a hit and we have had great success with the Sneaky Lentil Sauce, so I figured it was time to modify a cheesy white sauce and amp up the protein/fibre while I was at it. First experiment was a hit! Gobbled by everyone…a few things can still be tweaked….but it’s worth a quick post!

White Bean Alfredo Sauce

2016-12-12 20:51:04

Serves 4

Keep the cheesy flavour while bumping up the protein and fibre in this delicious Alfredo pasta sauce!

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Prep Time

10 min

Cook Time

20 min

Prep Time

10 min

Cook Time

20 min

224 calories

14 g

38 g

13 g

13 g

8 g

268 g

552 g

7 g

0 g

5 g

Nutrition Facts

Serving Size

268g

Servings

4

Amount Per Serving

Calories 224

Calories from Fat 117

% Daily Value *

Total Fat 13g

20%

Saturated Fat 8g

41%

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 4g

Cholesterol 38mg

13%

Sodium 552mg

23%

Total Carbohydrates 14g

5%

Dietary Fiber 0g

1%

Sugars 7g

Protein 13g

Vitamin A

56%

Vitamin C

111%

Calcium

41%

Iron

5%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

1. 1 can white beans, drained & rinsed
2. 0.5-1 cup low sodium chicken stock (or vegetable)
3. 2tbsp butter
4. 1 clove garlic, minced
5. 2tbsp flour
6. 2 cups milk or milk alternative
7. 1/2 cup parmesan cheese
8. pepper to taste
9. 4 cups broccoli florets, fresh or frozen

Instructions

1. 1. In a blender or food processor, combine drained white beans and chicken stock. Blend until smooth.
2. 2. In large saute pan, add butter over medium heat. Add garlic and saute until fragrant.
3. 3. Whisk in flour.
4. 4. Whisk in bean/stock mixture. Whisk until smooth. Gradually whisk in milk and parmesan cheese.
5. 5. Add broccoli, simmer until tender.

Notes

1. Add more or less stock to the white beans, as needed, to reach a smooth consistency.
2. If sauce becomes too thick, thin with additional milk.
3. Serve over whole wheat penne or zucchini noodles.

beta

calories

224

fat

13g

protein

13g

carbs

14g

more

Bent Fork Nutrition http://bentforknutrition.com/site/