Low protein recipes | Zoodles and alfredo sauce

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Zoodles and alfredo sauce

Zoodles and alfredo sauce

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Yield

Number of servings: 2

Serving size: 1/2 recipe (around 1 cup - 250 ml)

Ingredients

1 Tbsp (15ml) butter
1 clove of garlic
15 g (25 ml) Welplan Baking mix (1123)
1 cup (250 ml) unsweetened almond milk
2 Tbsp (15 ml) whipping cream
3 Tbsp (45 ml) Earth Island/Follow your heart Parmesan
Salt and pepper

1 Tbsp (15 ml) oil
2 medium zucchinis (300 g)

Preparation

In a medium pot, melt the butter. Add garlic and sauté for about 30 seconds.
Add the Welplan baking mix and whisk. Gradually add almond milk and cream while whisking. Over medium heat, heat to boiling point, while whisking constantly.
When the sauce has thickened, add Parmesan cheese and mix well.
Adjust the seasoning with salt and pepper. Set aside.

Using a spiralizer, make "noodles" with zucchinis.
In a skillet, heat the oil over medium heat. Add the zucchinis in spirals. Cook for a few minutes.
When they are cooked, add the reserved sauce. Mix well.
Serve and sprinkle with additional parmesan if desired.

Note : The sauce alone contains 425 kcal, 2,5 g protéines, 121 mg phe, 77 mg tyr et 186 mg leu.

Nutritional facts

Serving
Recipe

Energy

242 kcal
Protein

3.6 g
PHE

104 mg
TYR

72 mg
LEU

167 mg
VAL

118 mg
ILE

98 mg
MET

36 mg
LYS

116 mg

Energy

485 kcal
Protein

7.1 g
PHE

209 mg
TYR

145 mg
LEU

334 mg
VAL

237 mg
ILE

195 mg
MET

71 mg
LYS

233 mg

© Genevieve Lafrance 2024