Steak and White Sauce Over Spaghetti Squash (HAPPY 200TH POST!)

CAN YOU BELIEVE IT?!  It’s my 200th post!!  I’m so happy!!  Now because this is a landmark post, I wanted to post something special!  So I decided to share with you the new recipe that I am the very most proud of!


Like good to the point that as I was finishing mine up, I looked over to see Mr. Rodgers carefully wiping the bottom of the bowl with his finger and then licking it.  Repeatedly.  Even when there was nothing left.  Then he turned to me and bashfully asked for another bowl, haha.  That, my friends, is a good sign that you have created something wonderful!

White sauce…but healthy white sauce.  Creamy.  Garlicky. A couple greens for texture and extra nutrients.  Grilled steak cooked to a lovely medium doneness.  And spaghetti squash to give the illusion and comfort of pasta without the carbs.  Hallelujah, what more could you ask for?!

Let’s get to it so you can experience this yumminess as well!!


So, here’s what you need:

  • 1 1/2 lbs(ish) steak, approximately 1 inch thick
  • 2 Spaghetti Squash
  • 1 C Peas (I used frozen)
  • 1 C Asparagus, cut into inch pieces
  • 2 Heads Cauliflower, cut into florets
  • 6+ Cloves Garlic, Minced
  • 4 C Chicken Broth
  • 1 C Unsweetened Original Almond Milk
  • 1 Tbsp Grassfed Butter (We use Kerrygold)
  • Additional Grassfed Butter for pan greasing
  • Salt and Pepper


And here’s how you do it:

  1. Choose your method of cooking the spaghetti squash.  I like doing “set it and forget it” methods.  You can use a crock pot with a little water in the bottom, or cook it at 375 degrees for an hour or so (pierce it first).
  2. Preheat a grill or grill pan over medium heat.  Season steak generously with salt and pepper, (and maybe a little Mrs. Dash!  I can’t seem to cook without it!) and grill about 7 minutes per side, depending on how you like your meat cooked.  Set aside during the rest of the prep.
  3. Bring the chicken broth to a boil in a large pot.  Meanwhile, prep your cauliflower.  Add it to the boiling broth and boil until tender, about 15 minutes.
  4. Melt some butter in a pan and sauté the garlic for a minute or two, careful not to burn it…just get that lovely rich flavor and fragrance coming out of it.  Set aside.
  5. Melt more butter into same pan, and add asparagus and peas.  Saute for about 5 minutes, just until they are a vibrant green color and beginning to get tender.
  6. When cauliflower is tender, transfer to a food processor or blender (in batches if necessary!)  Don’t toss out the broth just yet!  Add 1-2 C of the broth to the food processor along with salt, pepper, 1 Tbsp butter, and garlic.  “Blend” for about 5 minutes straight until it is very creamy.
  7. Pour mixture back into a pot and stir in almond milk.  If it is too thick, add more almond milk or chicken broth. Add veggies.
  8. Thinly slice the steak, and mix into sauce and/or save to top the dish with.  I did both, had some mixed into the sauce and saved a few pieces for a “garnish.”

How “yum!!” does that sound?!  I hope you love this as much as we did!


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Grill lines!  7 Minutes per side!

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1 C each of peas and asparagus!

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Cauliflower boiling, steak grilling, garlic sautéing!

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Peas and asparagus getting tender!

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Cauliflower in the food processor…

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Plus salt, pepper, garlic, and butter, blended until smooth!

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Steak sliced!

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All other ingredients stirred in…what a beautiful sauce!!

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Healthy.  Comforting.  Delicious.  Perfection!


Chicken with Artichoke Cream Sauce

Yaaaaaaaaaaaaaaaaay. This is one of those recipes I repinned a long time ago, thinking “Gosh I want to make that, but there are multiple things in it that I shouldn’t have…” with a determination in the back of my mind somewhere to make it my own, and make it healthier.  I am so proud of me for finally carrying through!!  So delicious.  I really should have eaten lunch before typing this.  Ugh.  I want it nooooow.  I wish the pictures did it justice, because it was super tasty.   I mean, come on, how can an artichoke cream sauce NOT be, haha?!  Enough talking.  Let’s get down to business, yo.  

Adapted from
So, here’s what you need:

  • 4-6 Boneless, Skinless Chicken Breasts
  • Herbamare (or salt) and Pepper to taste.
  • 2 Tablespoons Coconut Oil
  • 2 Lemons
  • 2 Tbsp Butter or Ghee
  • 2 Tbsp Gluten Free Flour (or the healthiest flour substance you have)
  • 1 Tbsp Garlic, minced
  • 1 1/2 C Unsweetened Almond Milk
  • About 14 oz Artichoke Hearts, quartered (Drained)
  • 3 Tbsp Parmesan, shredded
  • 2 Tbsp fresh Basil, minced
  • 2 Tbsp White Wine or Chicken Broth


And here’s how you do it:

  1. Preheat oven to 375 degrees.
  2. Season your chicken breasts with Herbamare (or salt) and Pepper.
  3. Melt coconut oil in a large cast iron skillet over medium high heat.  Brown chicken for a few minutes on each side.  You want to get a nice brown color on them!!
  4. Squeeze juice of one lemon over breasts and slide chicken into preheated oven and cook for about 20 minutes, or until cooked through (juices run clear.)
  5. Now start your sauce!  Melt your butter or Ghee in a pot over medium heat.  Add garlic and cook until fragrant, just about 60 seconds or so.
  6. Whisk in flour to create a paste, then slowly add the almond milk.  Bring to a boil and turn down to  a simmer until thickened to your desired consistency.
  7. Stir in remaining ingredients (including juice of about half a lemon), and season with salt and pepper to taste.
  8. Serve over hot chicken breasts.  Enjoy the creamy, decently healthy goodness!!!


Chicken with Artichoke Cream Sauce 2


Season chicken with Herbamare (or salt) and Pepper

Chicken with Artichoke Cream Sauce 1Melt coconut oil in a cast iron skillet over medium high heat

Chicken with Artichoke Cream Sauce 3


Add chicken and cook a few minutes on each side, making sure you get a nice brown sear on both sides.

Chicken with Artichoke Cream Sauce 4


Slide chicken into preheated oven and cook until done, check at 20 minutes.

Chicken with Artichoke Cream Sauce 5


Now start your sauce!  Melt about 2 Tbsp of butter or Ghee in a pot over medium heat.

Chicken with Artichoke Cream Sauce 6


Add garlic and cook until fragrant, only about 60 seconds…make sure you don’t burn it!  I have a terrible habit of burning garlic!

Chicken with Artichoke Cream Sauce 7


Whisk in flour until you have a paste…

Chicken with Artichoke Cream Sauce 8


Slowly add almond milk, whisking continuously, until well incorporated.  Bring to a boil and reduce to a simmer until it thickens to the consistency you desire.

Chicken with Artichoke Cream Sauce 9


Add the rest of the ingredients, including the juice of about half a lemon!  Yummmmm…you are going to enjoy this…

Chicken with Artichoke Cream Sauce 10


Now that is a cream sauce!! Spoon it generously over your chicken and devour!!!

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Chicken with Artichoke Cream Sauce 12


Fantastic!!  Let me know what you thought!!!