Alfredo sauce is one of the tastiest things I’ve ever eaten and it’s so easy to make. I know there are a lot of steps but it’s a very easy process, none of the steps (except maybe cutting the spaghetti squash in half! are difficult). I blogged Chicken Alfredo several years ago so just used that basic recipe for the sauce. I’ve taken out the fresh parsley because I now can’t eat it and stuffed it into a spaghetti squash which reduces the simple carbs and calories. Don’t care for spaghetti squash? No problem, just mix it up and use it as a sauce for your favorite pasta. Delicious! Enjoy.
First thing is to cook the spaghetti squash. Cut a small to medium sized one in half, scrap out the seeds (if you have a sugar spoon [with ruffled edge] it works great for this), and coat the flesh with:
1 tablespoon olive oil or olive oil spray
Place skin side down in a baking dish, add just about a 1/2 inch of water to the pan and bake in a preheated 400 degree oven for approximately 30-40 minutes depending on the size of your squash. I know, I know, most on-line recipes say to cook a spaghetti squash for 20-30 minutes. I find when I cook it for that short a time, it tends to be wetter producing more mash and fewer spaghetti strands.
While the squash cooks, make some thick rice milk but blending:
1 cup water
1/3 cup cooked rice (brown or white makes no difference)
Then make the alfredo sauce. Over medium heat, heat:
1/4 cup avocado oil
1 teaspoon finely minced garlic
Be sure the heat isn’t too high, we don’t want to burn the minced garlic which will burn very quickly. When the oil starts to sizzle, add:
1 cup thick rice milk (that you just made above)
1/2 cup non-dairy cream cheese
Whisk to combine which takes a moment since the oil must also be incorporated. I thought about reducing the oil to 1 tablespoon (which you should feel free to do if you’re on a low-fat diet) but it does reduce the richness of the dish slightly. Next whisk in:
1/4-1/2 cup parmesan cheese
1 teaspoon dried Italian herb blend (or oregano, thyme and marjoram)
Whisk constantly until cheese melts. Take off the heat. In a 12″ high sided skillet, over medium high heat, heat until shimmering:
1 tablespoon olive oil (or spray the pan with cooking spray if low fat desired)
When the oil (pan) is hot, add:
1 pound ground turkey
Salt, pepper and garlic powder (1/2 teaspoon salt and garlic powder, 1/4 teaspoon pepper)
Don’t oversalt because the parmesan in the sauce is also salty. Cook, breaking up the turkey into large chunks until cooked but not browned (or it will get too dry). Remove from the heat. Next using a fork, scrap the inside of the cooled spaghetti squash to produce spaghetti-like strands. Try to get as much of the squash out of the shell as possible without breaking or cracking the shell (I did have a large crack in one half and a small in the other and they were still useable). Put the squash into the ground turkey skillet and top with the sauce. Mix to combine. Place the squash shells in a sprayed baking dish and spoon in the turkey/squash/sauce mixture until well filled. Garnish with more parmesan and/or fresh parsley and bake for 15-30 minutes until bubbling. Time will depend on the size of your squash.