Need a low fat/calorie alfredo sauce please!

dewsmom78
dewsmom78 Posts: 498 Member
in Recipes
I cooked up a bunch of chicken and would like to make a low calorie chicken alfredo. I already buy the whole wheat pasta.

Thanks!!
«1

Replies

  • RAREBIRDART
    RAREBIRDART Posts: 100 Member
    hi!

    I use sour cream as a base for the Alfredo sauce.

    Ingredients Calories
    Kraft - Reduced Fat Parmesan Style Grated Topping, 4.5 tsp 45
    Sour Cream - Light Sour Cream, 3.5 Tbsp 61
    Wal-Mart Great Value - 1% Low Fat Milk, 0.5 cup 55
    Total: 161
    Per Serving: 81

    Add more parm, if desired. :)
  • sprintto50
    sprintto50 Posts: 410 Member
    If you aren't against bottled sauce, Classico makes decent alfredo sauce with nearly the calories of the real thing.
  • dewsmom78
    dewsmom78 Posts: 498 Member
    Great, thanks guys!
  • ashzacher
    ashzacher Posts: 114 Member
    I try to make my own (if you google it, there are some you can make with greek yogurt.. yum!). Bertolli makes a Light Alfredo sauce that's not too bad..

    1/4 cup of Bertolli has..
    50 calories
    4 g fat (2 are saturated)
    320 mg sodium
    2 g carb
    1 g protein

    So needless to say, it has zero nutritional value.. but if you use it every now and then, it doesn't seem too bad.
  • niekkosgirl
    niekkosgirl Posts: 60 Member
    I made one out of cauliflower! Use a bag of steam in the bag cauliflower and steam it until mushy. Puree and plop in a pan. Add 1/3 c sour cream, 1/2 c grated parm, and 1/3 c milk (to your desired thickness) and mix thoroughly. You'll have to add garlic/pepper (or even more parm) to your taste; mine came out creamy and tasty. I use skim milk and fat free sour cream and that lowered the WW points. It was delicious, but you might have to play with it a little. I've only made it once so far. :)
  • bc119
    bc119 Posts: 34 Member
    A traditional "white" sauce calls for flour, butter and cream but I make a lighter version using:
    - 1 cup of skim milk
    - 1 tbsp of margarine
    - 1 tbsp of flour
    - 1/2-1 tsp salt

    I melt the margarine in a saucepan, remove from heat, add the flour and mix into a paste (using a spatula). I VERY gradually add the milk, just small amounts at a time, mixing the paste so it becomes runny. I keep mixing and stirring until all the milk is in the pan and put back on the stove (still stirring) until it's boiling (don't forget to add the salt at this point). You have to be very gradual when adding the liquid otherwise it becomes lumpy.

    The main difference is an alfredo sauce has parmesan cheese in it - so I'm sure you could add some light parmesan to the sauce (at the boiling stage) and it might thicken it up a bit too (sometimes it can be a bit watery with skim milk).

    I LOVE this sauce on pasta or boiled perogies. :)
  • BalmyD
    BalmyD Posts: 237 Member
    I've made this one with some success a couple of times. I don't remember who posted it, but I got it here on the forum. I just used 4 wedges of plain light swiss laughing cow. I used neufchatel cream cheese instead of fat free. Also I cut the basil way down with no adverse consequences:

    Makes 3 Servings

    Sauce:
    Laughing Cow Cheese, 3 wedges
    Skim Milk, 3/4 cup
    Heavy whipping cream, 1/8 cup
    Philadelphia fat-free cream cheese, 3 tbsp
    Fresh basil, 1 cup
    Cayenne pepper, 1/4 tsp
    Garlic powder, 1/2 tsp
    Onion powder, 1/2 tsp
    Salt & pepper, to taste

    Pasta:
    Whole wheat rotini, 1 1/2 cups
    Veggie Italian sausage, 1.5 sausages
    Frozen broccoli, 2 cups
    Parmesan cheese, 3 tbsp


    Blend all sauce ingredients in a food processor until smooth.

    Bring pasta to a boil. 2 or 3 minutes before the pasta is fully cooked, put the broccoli into the pot to cook. Strain the pasta and broccoli and return it to the pot.

    Add sauce and vegetarian sausage to the pot and mix well. Cook on low heat until warm, then add the parmesan and mix it in well. When the parmesan melts, it's ready to serve.

    Note that if you're using non-vegetarian sausage, you should make sure it's fully cooked.
  • marinamoreno
    marinamoreno Posts: 47
    1 c. Fat Free Cottage Cheese
    1 c. Skim Milk
    1 egg
    1/2 tsp. ground black pepper
    2 tbs. butter
    1/2 c. grated parmesan cheese

    1. In a blender/food processor, combine cottage cheese, milk, egg, and pepper. Blend until smooth.
    2. In a saucepan, melt butter over low-heat.
    3. Add blended ingredients from step 1, stir and bring to a simmer.
    4. Stir in parmesan cheese.
    5. Top over pasta and enjoy!

    I even add some garlic powder & some minced garlic to the butter. Sooooo good! Hubby had no idea that it wasn't regular alfredo. Heats up next day great too!
  • WOODWAYONE
    WOODWAYONE Posts: 74 Member
    Bump
  • dangerxbadger
    dangerxbadger Posts: 396 Member
    I made one out of cauliflower! Use a bag of steam in the bag cauliflower and steam it until mushy. Puree and plop in a pan. Add 1/3 c sour cream, 1/2 c grated parm, and 1/3 c milk (to your desired thickness) and mix thoroughly. You'll have to add garlic/pepper (or even more parm) to your taste; mine came out creamy and tasty. I use skim milk and fat free sour cream and that lowered the WW points. It was delicious, but you might have to play with it a little. I've only made it once so far. :)

    Brilliant. I'm going to make a full fat version of this!
  • Jessimaaka
    Jessimaaka Posts: 127 Member
    I make a huge batch because leftovers are so darn good! And then I use the Classico sauce someone mentioned, but thinned out with reduced salt chicken gravy. I also add broccoli, or asparagus or red peppers to it, depending on my mood.
  • 130annie
    130annie Posts: 339 Member
    Bump for later...
  • BrandiBoo84
    BrandiBoo84 Posts: 110 Member
    Hello! I use this recipe and find it delish.

    http://www.celebrations.com/content/skinny-chicken-broccoli-alfredo
  • Susiq2222
    Susiq2222 Posts: 38 Member
    bump
  • keem88
    keem88 Posts: 1,689 Member
    i've made one with light laughing cow cheese (creamy swiss, the tomato basil is good too), skim milk, coconut milk, almond milk, whichever you prefer to use, and some grated parm. it was pretty good. the laughing cow website has the recipe on it.
    theres also the brand classico that makes a reduced fat one, it is 60 cal 1/4 cup serving, not sure of the fat in it though
  • clearly_ninja
    clearly_ninja Posts: 62 Member
    Bump to read later! :)
  • MRSCOTTRELL
    MRSCOTTRELL Posts: 5 Member
    BUMP FOR LATER!!
  • mmddwechanged
    mmddwechanged Posts: 1,687 Member
    Low fat low calorie Alfredo sauce sounds like an oxymoron to me.
    But I suppose you could make a white sauce without butter, add cheese and garlic.
  • grimendale
    grimendale Posts: 2,153 Member
    Walden Farms makes a calorie and fat free version. The taste if a little off, but if you spice it up properly, it works fine. Otherwise, melted Laughing Cow wedges work fairly well as well.
  • WilBSkinee
    WilBSkinee Posts: 41 Member
    Bump
  • craftymommyof3
    craftymommyof3 Posts: 9 Member
    I use
    8 cloves of crushed garlic
    1 cup skim milk
    Half a package of Neufchatel cheese
    half a cup of freshly grated parmesean(healthier than kraft)

    If you make it 4 servings it only has 8 grams of fat each

    If you put broccoli it will serve around 6 and only 5.5 grams of fat
  • dewsmom78
    dewsmom78 Posts: 498 Member
    I made one out of cauliflower! Use a bag of steam in the bag cauliflower and steam it until mushy. Puree and plop in a pan. Add 1/3 c sour cream, 1/2 c grated parm, and 1/3 c milk (to your desired thickness) and mix thoroughly. You'll have to add garlic/pepper (or even more parm) to your taste; mine came out creamy and tasty. I use skim milk and fat free sour cream and that lowered the WW points. It was delicious, but you might have to play with it a little. I've only made it once so far. :)

    Awesome recipe, thank you!
  • houlee
    houlee Posts: 60
    bump (But I definitely want to try the cauliflower one and the laughing cow one!)
  • labrennan
    labrennan Posts: 132 Member
    bump
  • ChelleBalady
    ChelleBalady Posts: 204
    Walden farm has one no calories but you need to majorly docker it up. I put it in a crock pot with fresh garlic onion that I can pull out later and the chicken, pepper, Cayenne, basil, oregano, italian seasoning.It sits for an entire day then I leave it in the fridge over night so everything can come together serve the next night. It seems like a lot of work but it has no carbs, sugar, or calories. You can even add Parmesan cheese if you would like.

    Www.waldenfarms.com
  • Par8hed4life
    Par8hed4life Posts: 104 Member
    I made one out of cauliflower! Use a bag of steam in the bag cauliflower and steam it until mushy. Puree and plop in a pan. Add 1/3 c sour cream, 1/2 c grated parm, and 1/3 c milk (to your desired thickness) and mix thoroughly. You'll have to add garlic/pepper (or even more parm) to your taste; mine came out creamy and tasty. I use skim milk and fat free sour cream and that lowered the WW points. It was delicious, but you might have to play with it a little. I've only made it once so far. :)

    ^^This--but use Greek Yogurt instead of sour cream for an even healthier and more protein version!
  • tommygirl15
    tommygirl15 Posts: 1,012 Member
    These are superb ideas! I must try!
  • vb4evr
    vb4evr Posts: 615 Member
    One my aunt came up with a while ago.

    http://donnabrousseau.blogspot.ca/2010/09/healthy-alfredo-sauce-is-there-really.html

    I had a little bit of a challenge today when a reader asked if I could come up with a Healthy Alfredo Sauce. What????
    I was a little scepticle to say the least. The first couple of tries were a little disappointing. I had started out with making a base using Skim milk, flour, garlic and chicken broth, bringing it to a boil until nice and thick and then finishing with parmesan. It was little thin and not as rich and full bodied as I would like. The last batch, I bumped up to 2% milk threw in a little more garlic, a little more Parmesan, and I must say it was bang on, rich, creamy and fully of flavor. Just what you are looking for in an Alfredo Sauce - Minus the Heart Attack.
    The great thing about Alfredo Sauce is it can be morphed into a zillion dishes. Luckily I had some Mushrooms in the fridge which I loosely choped up. I then sauteed some chicken in a little olive oil with more garlic and when it was all nicely browned I added in my mushrooms until they got nice and carmelized. I then Stirred in some of the alfred sauce splashed it with a hefty dose of Marsala, and an extra hit for me, and voila a fantastic chicken marsala dishes without the calories!
    Skinny Alfredo
    1 1/2 cups 2 % milk
    1 cup low sodium chicken broth
    4 cloves minced garlic (Roasted if you prefer a milder taste)
    3 tbsp flour
    1 tsp salt
    1/2 tsp pepper
    1/2 cup low fat parmesan grated
    In a medium sauce pan place milk, chicken broth, garlic & Flour. Whisk together until mixed and heat over medium heat until sauce comes to a boil. Continue to cook until thickend. Remove from heat and stir in salt, pepper and Parmesan. Stir to combine and serve warm.
  • jacagle7
    jacagle7 Posts: 1
    This sounds soo yummy. Definitely will try.
  • pds06
    pds06 Posts: 299 Member
    http://recipes.sparkpeople.com/recipe-detail.asp?recipe=118316

    Fettuccine Alfredo with Chicken (1 cup

    Ingredients
    16 oz fettuccine
    2 boneless, skinless chicken breasts
    10 fresh sliced mushrooms (optional)
    4 Tbsp butter, divided
    2 Tbsp flour
    1 tsp dried parsley
    1/2 tsp onion powder
    1/2 tsp salt
    1/2 tsp pepper
    2 cups 2% milk
    1/2 c grated Parmesan cheese


    Directions
    Prepare fettuccine according to directions; toss with 2 Tbsp butter.
    Meanwhile, melt remaining butter (2 Tbsp) in large saute pan. Add chicken, cut into bite-sized pieces (10 fresh, sliced mushrooms are a nice addition, too--not included in this calorie count). Cook approximately 10 minutes or until chicken is done.
    Stir in flour, parsley, onion powder, salt, and pepper. Add milk; stir continuously while bringing it to a boil until mixture thickens slightly. Add fettuccine and Parmesan cheese, tossing to coat.

    Nutritional Info
    Servings Per Recipe: 10
    Amount Per Serving
    Calories: 206.3
    Total Fat: 8.1 g
    Cholesterol: 47.5 mg
    Sodium: 280.8 mg
    Total Carbs: 16.3 g
    Dietary Fiber: 0.8 g
    Protein: 16.5 g

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