Healthier Alfredo Sauce

Ingredients

• 8 oz Whole Wheat Penne Pasta (dry, cooked al dente)
• 1 cup Low‑Fat Cottage Cheese (plain, no added fruit)
• 1/4 cup Grated Parmesan Cheese (freshly grated for best flavor)
• 2 cloves Garlic (minced)
• 1 tbsp Olive Oil (extra‑virgin preferred)
• 1/4 cup Skim Milk (helps thin the sauce)
• 2 cups Fresh Spinach (packed, washed)
• 1 cup Cherry Tomatoes (halved)
• 1/2 tsp Salt (adjust to taste)
• 1/4 tsp Black Pepper (freshly ground)
• 1/4 tsp Red Pepper Flakes (optional for heat)

Instructions

1. Boil Pasta Water

   Fill a large pot with 4‑5 quarts of water, add a pinch of salt, and bring to a rolling boil over high heat.

   Time: PT5M

2. Cook Pasta

   Add the whole wheat penne and cook according to package directions until al dente, about 9‑10 minutes. Reserve 1/4 cup of pasta water before draining.

   Time: PT10M

   Temperature: 212°F

3. Blend Sauce

   While the pasta cooks, combine cottage cheese, skim milk, grated Parmesan, minced garlic, salt, pepper, and red pepper flakes in a blender. Blend on high until completely smooth, about 30‑45 seconds.

   Time: PT3M

4. Heat Skillet

   Heat olive oil in a skillet over medium heat until shimmering.

   Time: PT2M

   Temperature: medium heat

5. Sauté Spinach

   Add fresh spinach to the skillet and sauté, stirring, until wilted, about 2 minutes.

   Time: PT2M

   Temperature: medium heat

6. Heat Sauce

   Pour the blended cottage cheese sauce into the skillet with the spinach. Stir constantly over medium‑low heat until the sauce is warmed through and just begins to thicken, about 4 minutes. Do not let it boil.

   Time: PT4M

   Temperature: medium‑low heat

7. Combine Pasta and Sauce

   Add the drained pasta to the skillet. Toss to coat, adding reserved pasta water a tablespoon at a time until the sauce reaches a creamy consistency.

   Time: PT2M

   Temperature: medium‑low heat

8. Add Tomatoes

   Stir in halved cherry tomatoes and cook for another minute just to warm them.

   Time: PT1M

   Temperature: medium‑low heat

9. Plate and Serve

   Divide the pasta between two plates, garnish with a sprinkle of extra Parmesan if desired, and serve immediately.

   Time: PT0M

Nutrition Facts

Calories

350

Protein

30 g

Carbohydrates

45 g

Fat

10 g

Fiber

8 g