Need a low fat/calorie alfredo sauce please!

If you aren't against bottled sauce, Classico makes decent alfredo sauce with nearly the calories of the real thing.

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.

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.

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!

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!

Bump for later...

bump

Bump to read later!

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.

Bump

bump

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!

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.

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