Insights & Actions for Healthy Living
Recipe Renovation® of a Family Favorite – Alfredo Sauce

Recipe Renovation® of a Family Favorite – Alfredo Sauce

We love to eat (and cook) foods everyone in the family will enjoy instead of feeling like we need to be a short order cook and make a different food for everyone.

This delicious Recipe Renovation® will be a surefire hit with everyone in the family. It is in mine!.

Not only will we lower the fat, boost the nutrients and fiber but I have several other hints to change it up and ensure this is a recipe they will ask you to make again and again!

Making Meals Fit the Family

Renovating our favorite recipes so they become more nutritious, without losing flavor or the ease at which the meal comes together, is what Recipe Renovation® is all about!

One of our family favorites is Alfredo sauce. We enjoy eating it with different additions, depending on our mood or the time of the year, but no matter what the other ingredients are, the creamy sauce is a real winner for us.

alfredo bean renovation bowl NFHOIHowever, we know that a rich, creamy sauce can add a good portion of calories and fat to the bottom line quickly.

I have a great Recipe Renovation that puts the traditional Alfredo recipe into the back of the recipe box.

The recipe below uses an addition to the sauce that will pump up nutrition while reducing the fat.

The flavor of this sauce, with the addition of the bean puree, is much more robust. It is thicker and holds on to the pasta better. The depth of flavor this renovation brings really improves the flavor of the prepared sauce, making it taste more homemade. 

Changing It Up

We love making the same foods that are family-friendly but we really don’t want the same meal over and over because it turns it into a family no-go instead.

Here are some ways to change things up to increase the variety in the meal without inciting boredom:

  1. Use different shaped noodles. It doesn’t have to be the tradition fettucine noodle each time. Try a bowtie or farfalle, small or large seashells, rotini, ziti, penne, ditali, cavatappi, elbows, fusilli, campanelle (bellflowers) or ruote (wheels).
  2. pasta shelfUse whole wheat pasta in the standard fettucine or one of these other fun shapes.
  3. Substitute tortellini stuffed with something different each night like cheese, spinach or some other filling.
  4. Try colored pasta that has been made from different vegetables such as spinach or beets.
  5. Use veggies for noodles – spiralize zucchini or yellow squash, carrots, eggplant, sweet potato, jicama, plantain, beets or turnip.
  6. Spaghetti squash noodles instead of pasta.
  7. Use thin sliced mushrooms in place of chicken.
  8. Use shrimp or scallops as the protein.
  9. Toss in strips of leftover protein such as beef, turkey, chicken or salmon.
  10. Use different beans in the sauce if that is what you have on hand.
  11. Use vegetable protein sources as add-ins such as burger crumbles, veggie sausage or black bean burger strips.
  12. Use gluten free pasta if that is what your family prefers which also come in a variety of shapes and sizes.

Nutritional Difference

This Recipe Renovation® Alfredo not only has a great taste and richness, it also has quite a different nutritional profile than the traditional recipe.
We see that not only is the total calorie per serving amount lower but also the fat and sodium while increasing the fiber. 

Not listed here is the additional nutrition from the beans in the form of nutrients such as iron and calcium.

Nutritional Information, 1/2 cup servingTraditional Alfredo SauceRecipe Renovation Alfredo Bean Sauce
Calories547440
g Total Fat/mg Cholesterol56/17543/131
g Protein9.59.5
g Carbohydrate2.57
g Fiber01.5
mg Sodium500377

We hope you enjoy this Recipe Renovation and if you want us to renovate one of your family favorites, we would love to help you!

Don’t miss your opportunity to get even more Recipe Renovations that your family will love and their health will thank you in my new book — Recipe Renovation® for the Health of It!

Recipe Renovation® Alfredo Bean Sauce
A rich creamy sauce to top your favorite pasta or vegetable noodles that gets a makeover with white beans for added nutrition and decreased fat!
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Ingredients
  1. One 15 oz. can of cannellini beans
  2. One 15 oz. jar of traditional alfredo sauce
  3. Sprig of fresh parsley or basil
  4. {Cooked pasta or vegetable noodles to serve with sauce.}
Instructions
  1. Drain, rinse and puree white beans.
  2. Puree in food processor or with immersion blender. You may want to add some of the prepared sauce to the beans to help get a smooth consistency.
  3. Add puree beans to alfredo sauce.
  4. Mix well and heat over medium heat in saucepan.
  5. Serve over pasta, vegetable noodles or gluten free noodles.
  6. Sprinkle with fresh parsley or basil for a splash of color.
  7. Add in your favorite protein source.
Notes
  1. Makes 2 1/2 cups of sauce.
  2. You can use different beans as the puree base such as cannellini, great northern, pinto beans or black beans depending on your family's preferences.
  3. Add in chicken strips, beef strips, shrimp or scallops, chunk salmon, veggie sausage or crumbles or any other protein options your family likes.
  4. With the amount of options for pasta shapes and types as well as protein add-ins, this recipe will keep your family guessing what creation will come next!
Nutrition for the Health of It http://www.nutritionforthehealthofit.com/
beans rinsing NFHOI

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