The other day one of my students asked me to re-create one of her husband’s favorite foods: Alfredo Sauce. She wanted me to develop a healthy and low-calorie alfredo sauce recipe that her whole family could enjoy. I accepted the challenge and created this recipe. While I couldn’t eat this sauce (I have a dairy intolerance), I experimented on my husband and he loved it! You could even make this into a dip by reducing the milk and adding some other spices/seasonings!
I served this sauce over with sauteed onion and zucchini and Al Fresco Chicken Italian Sausage over whole wheat thin spaghetti and a sprinkle of Parmesan cheese on top. I love the Al Fresco Chicken sausages: I have tried the Italian and the Buffalo style and they both are delicious, have natural ingredients, and are lower in calories and fat than many poultry sausages (1 Italian sausage link has only 110 calories and 6 grams fat). Plus, they are more affordable than some of the other natural gourmet sausages out there.
Skinny Alfredo Sauce
A healthier and lower-fat version of your favorite alfredo sauce
Makes 3 cups (6, ½ cup servings)
• 1 cup skim milk
• 1 container (5.3 ounces) plain non-fat Greek yogurt
• 8 ounces fat free cream cheese, cubed
• 2 Tablespoons grated Parmesan cheese
• 2 cloves garlic, peeled
• 1 teaspoon onion powder
• ¼ teaspoon salt
• ¼ teaspoon paprika
• Dash black pepper
1. Place all ingredients in a blender.
2. Blend on high until completely smooth.
3. Pour into a small saucepan and cook until hot, stirring frequently.
4. Serve over whole grain pasta and enjoy!
Notes: This sauce is thick and tasty! You can adjust the thickness by adding more milk if you want it a bit thinner. Play around with the spices: you can add some basil, oregano, and thyme if you want more Italian herb flavors.
What recipes would you love to see get a healthy make-over?