Fettuccine Alfredo com Molho à Base de Couve-Flor

Fettuccine Alfredo é uma massa deliciosa – cremoso, com queijo, e carregado em calorias. A cada mordida vai se tornando cada vez mais delicioso, mas se você tiver qualquer tipo de intolerância aos produtos lácteos, o resto de sua noite, provavelmente não será tão agradável. Para os amantes do Fettuccine Alfredo, vocês vão adorar este molho cremoso à base de couve-flor que contém apenas 95 calorias por porção.

Em vez de leite, queijo ou creme de leite, para dar a este molho a sua textura aveludada, a couve-flor cozida é combinada com um punhado de ingredientes, resultando em uma alternativa para o molho Alfredo, rica em nutrientes e qualquer amante de massa poderá desfrutar. Uma xícara de fettuccine integral acompanhado por este molho cremoso é uma refeição super saudável com pouco mais de 300 calorias.

1 xícara de caldo de legumes
1 xícara de água
2 xícaras de couve-flor
2 colheres de sopa de ghee (manteiga clarificada)
4 dentes de alho picados
250g fettuccine inegral (4 xícaras cozido)
1/2 xícara de leite de amêndoa sem açúcar
1/2 colher de sopa Suco de limão
1 colher de sopa de levedura nutricional
Sal e pimenta a gosto
Ervilha Fresca, para decorar
Salsa fresca picada, para decorar

Modo de Preparo
1. Em uma panela, leve o caldo de legumes e água para ferver. Adicione a couve-flor à panela e cozinhe até ficar macia (cerca de 8 minutos). Reserve 1/2 xícara do caldo em que a couve-flor foi cozida.

2. Enquanto isso, aqueça o ghee em fogo médio-baixo em uma frigideira pequena. Adicione o alho picado, refogar por 3-4 minutos, certificando-se que não queime. Retire do fogo.

Leve uma panela grande de água para ferver e cozinhe seu fettuccine de acordo com as instruções da embalagem.

3. Pegue seu liquidificador ou processador de alimentos. Com uma escumadeira, retire a couve-flor cozida da panela e transfira para o liquidificador. Adicione o leite de amêndoa, o caldo reservado, o suco de limão, e a levedura nutricional para o liquidificador. Misture bem até ficar homogêneo e cremoso. Adicione sal e pimenta a gosto.

4. Após escorrer, volte o macarrão cozido à panela, adicione o molho de couve-flor, e misture até que toda a massa seja revestida.

5. Sirva-se em 4 pratos ou tigelas (1 xícara de macarrão cozido em cada), e decore com salsa fresca e ervilha fresca, se desejar.

Rendimento: 4 porções – 300 calorias por porção



Você pode encontrar a manteiga clarificada (ghee) em qualquer loja de alimentos saudáveis. Enquanto a manteiga clarificada é tecnicamente um produto lácteo, muitas pessoas que desejam se afastar dos produtos lácteos porque têm uma reação à caseína (proteína do leite) e lactose (açúcar do leite). Tanto a caseína e quanto a lactose são removidas no processo de clarificação da manteiga, muitas pessoas com problemas podem desfrutar da manteiga clarificada sem qualquer preocupação. Se você acha que a manteiga clarificada não vai funcionar para você – ou você é vegan – qualquer substituto de manteiga ou produto vegan livre de laticínios podem substituí-la.

59 thoughts on “Fettuccine Alfredo com Molho à Base de Couve-Flor”

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