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Sunday, December 23, 2012

Lightened Up Alfredo Sauce

Alfredo is one of the most decadent sauces you can eat, but also one of the best!  When I go to an Italian restaurant I almost ALWAYS order a dish with some sort of Alfredo sauce as a treat to myself.  Luckily, I've found a way to lighten this dish up at home by  substituting some of the ingredients.  Serve this sauce over your favorite whole pasta with fresh veggies and a grilled meat and you're in for a delicious and healthy meal.   

  • 1 tbsp. EVOO (extra virgin olive oil)
  • 2 garlic cloves, minced
  • 2 cups whole milk
  • 1 cup fat free chicken broth
  • 3 tbsp. all purpose flour
  • 1 cup grated Parmesan Cheese
  • 1/2 tsp. lemon juice
  • 1 tsp. parsley, chopped

Servings: 6 • Size: 1/2 cup • Calories: 165 • Fat: 9.9 g • Carbs: 9.2 g • Fiber: 0 g • Protein 9.8 g • Sugar: 4.3 g


Add the EVOO to a saucepan over medium-low heat.  Add the garlic and saute' until fragrant, about 30-45 seconds, careful not to let it burn.  Add the flour and continue to cook, stirring with a wooden spoon.  You should have a thick paste-like substance.

Whisk in the milk, chicken broth, lemon juice, and salt and pepper to taste.  Increase the heat to medium-high, whisking constantly until thickened (approx. 6-7 minutes).  Stir in the Parmesan cheese until melted and well incorporated.

Remove the pan from heat and stir in the chopped parsley.  

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