Creamy, satisfying, and ready in under 10 minutes, this cheese and cauliflower sauce is a convenient choice for busy weeknights. High in protein and low in carbohydrates, it’s a great fit for diabetes management—a common reason people consult a dietitian. Serve it over whole wheat pasta or as a warm dip with vegetables.
Preparation
5
min
Cooking
6
min
Portion
2
Ingredients
- 250 mL (1 cup) frozen cauliflower rice
- 250 mL (1 cup) 2% cottage cheese
- 125 mL (½ cup) 2% milk or soy beverage
- 60 mL (¼ cup) light cheddar cheese, grated
- 1 mL (¼ tsp) garlic powder
- 1 mL (¼ tsp) onion powder
- Pepper, to taste
Preparation
- In a medium microwave-safe bowl, thaw the cauliflower rice for 2 minutes.
- Add the cottage cheese, milk, grated cheese, garlic powder, and onion powder. Microwave for 3 minutes, stirring halfway through.
- Continue cooking for 1 minute if the cheese isn’t fully melted.
- Purée with an immersion blender or food processor until smooth.
- Taste and adjust seasoning as needed.
- Transfer to an airtight container and store in the refrigerator or freezer, or use immediately with your favorite pasta or roasted vegetables.
Notes
Keeps for 5 days in the refrigerator or 3 months in the freezer.
