Cashew Alfredo with Sautéed Mushrooms and Shallots

Sometimes, when you get too excited about fall, you bake a bunch of marvelous things, and forget that you haven’t made dinner. There you stand surrounded by a halo of powdered sugar, knowing another pastry for a meal is probably not the best idea. Fear not! I’ve got you covered.

No-Oil Mushroom Alfredo

Covered is cheesy creamy goodness. Oh, yes.

This baby is perfect for these early fall days, when you’re craving something rich and reminiscent of the holidays, but know in your heart of hearts that it’s too warm really, to be wearing scarves and and too early really, to jump head first into pumpkin spice season. This dish is hearty yet surprisingly light, made entirely without oil.

No-Oil Mushroom Saute

….without oil?! How do you make alfredo without oil?! Blasphemy.

Well, I said “no oil,” not “no fat”.

Don’t misunderstand. Not all fats are bad. Your body runs on fat. It needs a delicate balance of protein, carbohydrates, AND fat to run efficiently. We usually, however, try to eliminate one or the other in an effort to lose weight or maintain a certain level of health. Or, we tend to be indiscriminate about what kinds of fats we should or shouldn’t be consuming.

bechamel_mise

This dish contains whole food fats, or naturally-occurring fats inherent in each ingredient. Here, the cashews provide the main source of fats, but also provide essential vitamins and minerals our body needs to function optimally. (If you are allergic to nuts, please do not attempt to make this recipe!)

Mushroom Ingredients

So go ahead and give this one a try. Bonus tip: You can make the sauce ahead of time and freeze it in an ice cube tray or muffin tray to create little pucks that you can reheat whenever you need to toss a quick meal together.

bechamel_process

Bon appetit!

No-Oil Mushroom Sauté
Serves 2
Print
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
56 calories
8 g
0 g
0 g
3 g
0 g
119 g
85 g
3 g
0 g
0 g
Nutrition Facts
Serving Size
119g
Servings
2
Amount Per Serving
Calories 56
Calories from Fat 3
% Daily Value *
Total Fat 0g
1%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 85mg
4%
Total Carbohydrates 8g
3%
Dietary Fiber 2g
7%
Sugars 3g
Protein 3g
Vitamin A
3%
Vitamin C
10%
Calcium
2%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/4 cup shallot, minced
  2. 2 garlic cloves, minced
  3. 2 cup loosely packed assorted mushrooms
  4. 3 tbsp marsala wine
  5. 2 tbsp fresh chives, minced
  6. sea salt, to taste
  7. freshly ground black pepper, to taste
Instructions
  1. Bring a large stainless steel pan to medium heat.
  2. Once hot, add the shallots and cook until they begin to stick.
  3. Add the garlic and mushrooms. Stir constantly with a wooden spoon until the mushrooms also begin to stick. Be careful not to let them burn.
  4. Add wine and deglaze the pan by scraping the bottom of the pan with the wooden spoon, swirling the contents around.
  5. Sauté until the mushrooms have released their liquid and the pan is almost dry–about 4-6 minutes. Before serving, gently stir in the chives, season with sea salt and freshly ground black pepper, to taste.
beta
calories
56
fat
0g
protein
3g
carbs
8g
more
SPIRITPLATE http://spiritplate.com/
Cashew Béchamel | Basic White Sauce
Yields 8
Print
Prep Time
4 hr
Cook Time
20 min
Prep Time
4 hr
Cook Time
20 min
233 calories
16 g
0 g
16 g
7 g
3 g
268 g
486 g
3 g
0 g
13 g
Nutrition Facts
Serving Size
268g
Yields
8
Amount Per Serving
Calories 233
Calories from Fat 136
% Daily Value *
Total Fat 16g
25%
Saturated Fat 3g
16%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 10g
Cholesterol 0mg
0%
Sodium 486mg
20%
Total Carbohydrates 16g
5%
Dietary Fiber 2g
10%
Sugars 3g
Protein 7g
Vitamin A
2%
Vitamin C
3%
Calcium
3%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 cups raw cashews
  2. 4 to 6 cups warm water
  3. 1 cup onion, diced
  4. 2 cloves garlic
  5. 1 1/2 cups vegetable stock
  6. 1/2 cup dry white wine*
  7. 2 1/2 tbsp nutritional yeast**
  8. 1 tbsp onion granules
  9. pinch of freshly grated nutmeg
  10. pinch of white pepper
  11. 1 tsp sea salt (optional)
Instructions
  1. In a medium bowl, soak the rinsed cashews in clean water overnight (or a minimum of 4 hours). Strain, reserving the cashews and discarding the liquid.
  2. Heat the pan to medium to high heat. Add the onions to the dry pan and continue to stir well until the onions begin to turn translucent and stick. Try to keep the onions from browning, adding a little bit of the stock while moving the onions around constantly. This should take 5 to 8 minutes. Add garlic and sauté for a moment until fragrant. Remove from heat.
  3. Transfer the cooked onions and garlic into the blender.
  4. Add the cashews, the remaining vegetable stock, white wine, garlic, nutritional yeast, onion granules, nutmeg, white pepper and salt (if using) to the blender. Blend on high speed until smooth. Add more liquid if you choose to have a thinner consistency. The sauce will thicken when heated. Avoid heating for too long a period or the sauce will loose its silky consistency.
Notes
  1. *If you prefer, you may omit the wine. The white wine gives this sauce it's distinct traditional flavor. (All alfredo and bechamel sauces use white wine.) Keep in mind that when the sauce heats through (as when used in other dishes) the alcohol in the wine will burn off and evaporate, leaving absolutely no alcohol content in the dish.
  2. **Nutritional yeast is found in a small bottle in the spice section of most grocery stores (check the very top or very bottom shelf) or in the bulk section of any health food store for a more economical price. It has a distinct cheddar cheese flavor and is nearly entirely composed of vitamin B12 - a nutrient most people are deficient in. I love sprinkling this on top of any dish I want to give a cheesy flavor too - tofu scrambles, enchiladas, tacos, pastas, and even popcorn.
Adapted from Rouxbe
beta
calories
233
fat
16g
protein
7g
carbs
16g
more
Adapted from Rouxbe
SPIRITPLATE http://spiritplate.com/

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