COTTAGE CHEESE ALFREDO PASTA SAUCE

Ingredients

• 1 cup Low‑Fat Cottage Cheese (Can substitute non‑fat or full‑fat cottage cheese; richer cheese yields creamier sauce)
• 0.5 cup Parmesan Cheese (Freshly grated for best flavor)
• 0.5 cup Milk (Organic 2% used; can use full‑fat or protein‑enhanced milk for richer texture)
• 0.5 teaspoon Italian Seasoning
• 0.25 teaspoon Garlic Powder
• 0.25 teaspoon Sea Salt
• 0.25 teaspoon Black Pepper
• 8 oz Chickpea Pasta (Any shape works; chickpea pasta adds ~11 g protein per serving)
• 1 tablespoon Extra Parmesan Cheese (optional) (For garnish)
• 1 tablespoon Fresh Basil (optional) (Chopped, for garnish)
• 0.25 teaspoon Red Pepper Flakes (optional) (For a mild heat)

Instructions

1. Boil Water

   Fill a large pot with water, add 1‑2 tbsp salt, cover, and bring to a rolling boil.

   Time: PT5M

2. Blend Sauce

   While the water heats, add 1 cup cottage cheese, 0.5 cup grated Parmesan, 0.5 cup milk, 0.5 tsp Italian seasoning, 0.25 tsp garlic powder, 0.25 tsp sea salt, and 0.25 tsp black pepper to the blender. Blend on high until smooth and pourable, about 2 minutes.

   Time: PT2M

3. Cook Pasta

   Add the 8 oz chickpea pasta to the boiling water. Stir occasionally and cook 3‑4 minutes, or until al dente. Watch for foam; skim if desired.

   Time: PT4M

   Temperature: boiling

4. Drain Pasta

   Drain the pasta in a colander and immediately return it to the empty pot set over the lowest possible heat.

   Time: PT1M

5. Heat Sauce with Pasta

   Pour the blended sauce over the pasta in the pot. Stir gently over very low heat until the sauce is warmed through, about 1‑2 minutes.

   Time: PT2M

   Temperature: low

6. Plate and Garnish

   Divide the pasta among plates. Top with extra Parmesan, fresh basil, and a pinch of red pepper flakes if desired. Serve immediately.

   Time: PT1M

Nutrition Facts

Calories

195

Protein

23 g

Carbohydrates

20 g

Fat

6 g

Fiber

5 g