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Pasta. How I miss thee.
I used to joke that I was born in the wrong country, and was sure that I was part Italian. This dish will let you snuggle down with a big cheesy bowl of noodles and eat to your hearts content. You won’t feel stodgy and over loaded like you did after eating pasta, I promise.
What you will feel is ready to go back for seconds. The original Alfredo Sauce recipe was the lowest of low carb sauces EVER.
I don’t know if the Roman restauranteur Alfredo di Lelio, who created it for his pregnant wife, knew that at the time. But excellent work Alfredo.
It consisted of butter and cheese, with a dash of salt. Sadly, it also required fettuccine, but we’ll forgive that.
This recipe is a bit different from the original and you won’t find many film stars travelling to my house to eat it, but they would if they had a chance to experience this luscious, yet light version. (If there are any film stars reading this… )
Enjoy!
Hands-on Overall
Serving size about 2/3 cup sauce + zoodles
Nutritional values (per serving, about 2/3 cup sauce + zoodles)
Net carbs7.5 grams
Protein15.3 grams
Fat73.2 grams
Calories743 kcal
Calories from carbs 4%, protein 8%, fat 88%
Total carbs9.1 gramsFiber1.6 gramsSugars7 gramsSaturated fat42.6 gramsSodium540 mg(23% RDA)Magnesium48 mg(12% RDA)Potassium522 mg(26% EMR)
Ingredients (makes 8 servings)
- 1.2 kg (2.65 lb) zucchini, spiralised - use 1 small 150 g (5.3 oz) zucchini per serving
- 4 tbsp extra virgin olive oil (1 tbsp for every 2 zucchini/ servings)
Keto Alfredo Sauce:
- 2 cloves garlic, minced
- 3/4 cup unsalted butter (170 g/ 6 oz)
- 1 1/2 pints heavy cream (700 ml)
- 6 ounces cream cheese (170 g)
- 6 ounces Parmesan cheese or other Italian hard cheese (170 g)
- 3/4 cup grated cheddar cheese (85 g/ 3 oz)
- 1 tsp chopped oregano
- 1 tbsp chopped basil
- salt and pepper to taste
Instructions
- Prepare the zucchini noodles using a spiraliser.
- Place the spiralised zucchini into a colander over the sink. Sprinkle with salt and leave to drain.
- Add the butter to a pan and melt. Add the garlic and cook gently until soft. Add the cream and bring to a simmer.
- Add the cream cheese and quarter of the shredded cheeses and stir well until the cheese has completely melted.
- Keep adding the shredded cheese in batches until it is all melted and you have a smooth, creamy sauce. It will seem like the cheese will never melt. Don’t get panicked and turn up the heat, just keep up the stirring and I promise it will happen.
- Add the herbs and mix through. Take sauce off the heat to sit and thicken slightly. Stir every now and then to stop a skin forming.
- Pat the zoodles dry with a paper towel. Pour your olive oil into a frypan and heat. Toss zoodles in the oil and sauté very quickly, about 1 or 2 minutes, until just softened.
Do not overcook the zoodles or they will become watery and mushy.
- Place the zoodles in a large serving dish and toss with the Alfredo sauce. Finish off with some grated parmesan, a sprinkle of black pepper and some fresh basil. Serve immediately, or let the sauce cool down, cover and refrigerate for up to 5 days. Serve with freshly prepared zucchini noodles.
Ingredient nutritional breakdown (per serving, about 2/3 cup sauce + zoodles)
| Net carbs | Protein | Fat | Calories |
|---|
| Zucchini (summer squash, courgette) |
| 3.2 g | 1.8 g | 0.5 g | 26 kcal |
| Garlic, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.2 g | 17.3 g | 153 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 2.3 g | 1.7 g | 33.7 g | 325 kcal |
| Cream cheese, soft (full-fat) |
| 0.7 g | 1.5 g | 6 g | 52 kcal |
| Parmesan cheese |
| 0.7 g | 7.6 g | 5.5 g | 83 kcal |
| Cheddar cheese |
| 0.3 g | 2.4 g | 3.5 g | 43 kcal |
| Oregano, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Basil, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 6.8 g | 60 kcal |
| Total per serving, about 2/3 cup sauce + zoodles |
| 7.5 g | 15.3 g | 73.2 g | 743 kcal |
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