Heart-Healthy Spaghetti with Creamy White Sauce
Indulge in a guilt-free pasta night with this Heart-Healthy Spaghetti with Creamy White Sauce, a wholesome twist on a classic favorite. Featuring tender whole-grain spaghetti tossed in a velvety cauliflower-based sauce, this recipe is packed with fiber and low in saturated fats, making it perfect for those watching their heart health. The silky sauce is crafted with steamed cauliflower, unsweetened almond milk, and a touch of nutritional yeast for a rich, cheesy flavor, without the heavy cream. Sautéed garlic, fresh parsley, and a splash of lemon juice elevate the dish with bright and aromatic notes, while optional red pepper flakes add a hint of spice. Ready in just 40 minutes and brimming with plant-based goodness, this creamy pasta dish is a nourishing meal the whole family will love.
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Ingredients
- 12 oz Whole-grain spaghetti
- 3 cups Cauliflower (chopped into florets)
- 1.5 cups Unsweetened almond milk
- 1 cup Vegetable broth (low-sodium)
- 2 tbsp Olive oil
- 3 cloves Garlic (minced)
- 3 tbsp Nutritional yeast
- 2 tbsp Fresh parsley (chopped)
- 1 tbsp Lemon juice
- 0.5 tsp Salt
- 0.25 tsp Ground black pepper
- 0.25 tsp Optional: red pepper flakes
Directions
Step 1
Bring a large pot of water to a boil. Add a pinch of salt and cook the whole-grain spaghetti according to the package instructions until al dente. Reserve 1 cup of pasta water, then drain the pasta and set aside.
Step 2
While the pasta cooks, prepare the cauliflower sauce. Steam or boil the cauliflower florets for about 8-10 minutes until tender. Drain and set aside.
Step 3
In a large skillet, heat olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant, being careful not to burn it.
Step 4
In a blender or food processor, combine the cooked cauliflower, unsweetened almond milk, vegetable broth, sautéed garlic, nutritional yeast, lemon juice, salt, and ground black pepper. Blend until smooth and creamy. If the sauce is too thick, add a bit more almond milk or reserved pasta water to reach your desired consistency.
Step 5
Return the empty skillet to low heat and pour in the cauliflower sauce. Stir occasionally to keep it warm while ensuring it doesn’t stick or burn.
Step 6
Add the cooked spaghetti to the skillet and gently toss to coat the noodles evenly with the sauce. If needed, use some reserved pasta water to loosen the sauce and make it silky.
Step 7
Serve the spaghetti immediately, garnished with freshly chopped parsley and an optional sprinkle of red pepper flakes for some heat.
Step 8
Enjoy your heart-healthy spaghetti with creamy white sauce, knowing it’s light on saturated fats and full of heart-friendly ingredients!
Nutrition Facts
| Serving size | (1224.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 876.3 |
| Total Fat 36.5g | 0% |
| Saturated Fat 5.8g | 0% |
| Polyunsaturated Fat 3.7g | |
| Cholesterol 0mg | 0% |
| Sodium 1631.5mg | 0% |
| Total Carbohydrate 115.0g | 0% |
| Dietary Fiber 23.9g | 0% |
| Total Sugars 8.6g | |
| Protein 34.9g | 0% |
| Vitamin D 131.8IU | 0% |
| Calcium 768.8mg | 0% |
| Iron 11.0mg | 0% |
| Potassium 1836.5mg | 0% |
Source of Calories