Healthy and High-Protein Cheese Sauce

Healthy and High-Protein Cheese Sauce

This high-protein cheese sauce is a healthier version of the classic mac & cheese sauce. It is made with cottage cheese, light cheese and pasta cooking water, which gives it a surprisingly creamy and silky texture without excessive fat. It’s an ideal option for meal prep, as the sauce pairs perfectly with pasta, grilled vegetables and juicy chicken.

Prindi retsept

Prep Time: 5

Cook Time: 15

Toidukord: Healthy, Lunch, Sauce

Cuisine: American

Portsjone:

Calories: 150kcal

Koostisosad

20 g olive oil
50 g butter
200 g onion
20 g fresh garlic
2 tsp tomato paste
2 tsp stock concentrate (I use Maggi chicken stock concentrate)
75 g all-purpose flour
400 g High-Protein cottage cheese (used the one from Lidl)
500 g light greated cheese (16% of fat)
200 g light cream cheese
450 ml pasta cooking water

Seasoning:

1 tbsp smoked paprika
1 tsp smoked paprika
1 tbsp dried chilly flakes
1 tsp ground (white) pepper
1 tsp salt (add more at the end if needed)

Juhised

Measure all the seasonings into a small bowl beforehand so they are easy to grab later.
Peel and finely chop the onion and garlic.
Add olive oil and butter to a pan over medium heat.
Add the chopped onion and garlic to the pan and sauté until the onion becomes translucent and fragrant. Add the seasonings and briefly toast them in the pan.
Meanwhile, add the following to a blender: cottage cheese, cream cheese, grated cheese and pasta cooking water. (If you don’t have pasta cooking water, you can use boiled and cooled water instead, but pasta cooking water gives a better result.) Blend the mixture until smooth and creamy.
Add the tomato paste and stock concentrate to the pan and cook for about 1 minute to allow the flavours to develop.
Add the flour to the pan and cook it for about 2–3 minutes, stirring constantly, until the raw flour taste disappears and the mixture turns lightly golden.
Then remove the pan from the heat for a moment and pour the blended cheese mixture into the pan. Stir well.
Return the pan to low heat and cook the sauce, stirring continuously, until the cheese has fully melted and the sauce has thickened.
For an even silkier texture, ideally blend the sauce once more. If needed, add a little more pasta cooking water to reach your desired consistency.
Taste the sauce at the end and add more salt or seasonings if needed. Serve hot, as the sauce will thicken as it cools.

Nutrition

Tegemist on keskmise toitumisalase teabega - mis võib muutuda vastavalt toorainest, valmistusviisist, jne.

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