Low-fat Nut-free Creamy Garlic Parsley Sauce
Low-fat Nut-free Creamy Garlic Parsley Sauce
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  • prep: 15 min
  • cook: 0 hr
  • total: 15 min
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  • servings:
  • Summary

    An incredibly, creamy garlic parsley sauce that is guilt-free, yet so satisfying. By using hearty potatoes as the base, it keeps the meal filling, yet light at the same time. Thanks to it's nut-free, low-fat base, you won't be left with a lethargic heavy feeling. The sauce is incredibly versatile and tastes great on just about anything!

    Ingredients

    • 4 small whole red potatoes (you'll need 1 cup mashed after cooking)
    • 1/2 of a large white onion, finely chopped (you'll need 1 heaping cup chopped, 140 g)
    • 1 cup lite canned coconut milk (237 mL) (Use any plant milk, creamy is recommended)
    • 1 cup water
    • 2 heaping tablespoons finely minced garlic (depending on the size of your cloves, you'll need anywhere from 5-10 cloves, make sure you measure 2 tbsp after chopping)
    • 1 teaspoon fine sea salt
    • 1/2 teaspoon ground black pepper
    • 1/2 cup fresh flat leaf parsley (a good handful, not chopped)
    • 1/4 cup nutritional yeast (32 g) (provides depth of flavor, so don't omit, see note below)
    • 1-2 tablespoons fresh lemon juice (to taste)
    • This makes a lot, which you will be thankful for! You can serve this over linguine (recommended type of pasta), over roasted potatoes (which was simply amazing!) or honestly, it tastes incredible on it's own, like a soup.

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 786 % Daily Value *
    • Total Fat: 52 g 80.58%
    • Saturated Fat: 43 g 214.8%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 2152 mg 89.67%
    • Calcium: 159 mg 15.94%
    • Potassium: 1825 mg 52.14%
    • Magnesium: 0 mg 0%
    • Iron: 12 mg 65.11%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 56 g %
    • Dietary Fiber: 10 g 40.8%
    • Sugar: 8 g
    • Protein: 18 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 51.47%
    • Vitamin C 140.03%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat10
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables3
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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