Roasted Cauliflower with Alfredo Sauce Recipe

Cook Time: 10 minutes

Ingredients

• 1 package cauliflower florets
• 2 teaspoons olive oil
• Salt and freshly ground black pepper, to taste

Alfredo Sauce

• 2/3 cup high-protein milk
• 16 ounces high-protein cottage cheese
• 1/4 teaspoon garlic powder, or to taste
• 1/4 cup freshly grated Parmesan cheese

Directions

1. Preheat the air fryer to 380F (193C).
2. In a small bowl, add the cauliflower florets and drizzle them with olive oil. Sprinkle with salt and pepper to taste.
3. Place the seasoned cauliflower into the air fryer and cook for 8 to 10 minutes, until the florets are tender but still have a slight bite.
4. While the cauliflower is cooking, prepare the Alfredo sauce. In a blender, combine the high-protein milk, cottage cheese, garlic powder, and Parmesan cheese.
5. Blend the mixture on high until smooth and creamy.
6. Transfer the blended sauce into a saucepan and heat on low until warm, stirring occasionally.
7. Once the cauliflower is done, transfer it to a serving dish and drizzle the Alfredo sauce over the florets.

Nutrition Facts (per serving)

Nutrient	Amount	% Daily Value
Calories	159	-
Total Fat	6g	8%
Saturated Fat	2g	12%
Cholesterol	13mg	4%
Sodium	364mg	16%
Total Carbohydrate	11g	4%
Dietary Fiber	4g	13%
Total Sugars	7g	-
Protein	16g	32%
Vitamin C	64mg	71%
Calcium	205mg	16%
Iron	1mg	4%
Potassium	368mg	8%

This roasted cauliflower with Alfredo sauce is a dish that combines the crisp texture of air-fried cauliflower with the rich, creamy flavors of a homemade Alfredo sauce made with high-protein ingredients. Its a healthier twist on the classic comfort food, making it an ideal side dish or even a light main course. The dish is not only nutritious but also full of flavor, offering a perfect balance between creamy and savory.

History and Origin

The origins of roasted cauliflower date back to ancient Mediterranean cuisines, where this vegetable was prized for its versatility and subtle flavor. Cauliflower has been cultivated for over 2,000 years, with early records in ancient Greece and Rome, where it was valued for its medicinal properties and ability to grow in various climates. The Alfredo sauce, on the other hand, is believed to have originated in Italy in the early 20th century. The story goes that Alfredo di Lelio, an Italian restaurateur, created the rich sauce for his wife, who was feeling unwell, and it became an instant success. Combining these two culinary elementsroasted cauliflower and Alfredo sauceprovides a modern fusion that maintains the essence of both Italian and Mediterranean cuisine.

Regional Variations

While this roasted cauliflower dish is popular in American kitchens, the idea of roasting vegetables is common across many cultures. In Mediterranean countries, cauliflower is often roasted with olive oil, garlic, and herbs, drawing upon centuries of culinary tradition. The use of Alfredo sauce is particularly prominent in Italian-American cuisine, especially in the U.S. where creamy pasta dishes are a staple. However, this dish stands out by combining cauliflower, a vegetable that is typically not the main focus, with the indulgent richness of Alfredo sauce, making it a unique regional offering in the American food scene.

How It Differs from Similar Dishes

What sets this roasted cauliflower with Alfredo sauce apart from other vegetable-based dishes is the combination of texture and richness. Many vegetable dishes focus on raw or sauted vegetables, but roasting cauliflower gives it a caramelized exterior while keeping it tender on the inside. The addition of high-protein cottage cheese and Parmesan in the Alfredo sauce gives the dish a lighter, yet still creamy, texture compared to traditional Alfredo pasta. This variation not only makes it a healthier option but also adds an extra boost of protein, making it a fulfilling side or a main dish for those seeking a nutritious meal without compromising on flavor.

Where It Is Typically Served

Roasted cauliflower with Alfredo sauce is a popular dish in many modern American households, particularly those focusing on healthy eating and vegetarian options. Its often served as a side dish to complement grilled meats, such as chicken or steak, or as a vegetarian main course. The dish has also found its way onto menus in trendy restaurants that specialize in farm-to-table or plant-based cuisine. Due to its creamy texture and satisfying nature, it is also commonly found at gatherings and parties as an alternative to heavier, carb-loaded options.

Interesting Facts

• Cauliflower is a cruciferous vegetable, belonging to the same family as broccoli, cabbage, and kale. It's rich in vitamins C and K, as well as fiber.
• The high-protein cottage cheese used in the Alfredo sauce provides a healthier alternative to the traditional cream, while still maintaining that velvety, creamy consistency.
• Roasting vegetables like cauliflower enhances their natural sweetness, making it a great base for bold, creamy sauces like Alfredo.
• The combination of cauliflower and Alfredo sauce offers a lower-carb, high-protein alternative to pasta dishes, making it a popular choice for people following low-carb or keto diets.

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