Alfredo sauce recipe?

Don't have an exact recipe, but try looking for something where milk is the base and it's thickened with roux (oil/butter cooked with flour). I'd imagine typical recipes use heavy cream and lots of cheese and no thickener.

A roux thickened milk sauce is essential a bechamel, so you could look for a simple bechamel recipe/ratio then look at what seasoning is used in typical alfredo sauces and add those in. If it were me, I'd probably go with parmesan, garlic powder, lots of salt (since the base is essentially just milk) and lots of pepper.

You can't exactly make a low fat roux. You have to use a fat and flour. But subbing milk for heavy cream will more than offset the difference.

Good luck!

If you make homemade, instead of making it with cream try fat free evaporated milk. I saw a light version of the pre made stuff at the grocery store the other day, but I don't know what it tastes like.

Check this out

http://dashingdish.com/recipe/creamy-fettucini-alfredo/

Alfredo Sauce Bechamel Style

1 tbs butter
1/2 shallot or onion, minced
2 garlic cloves, minced (or to taste)
1 tbs flour
1 cup cold milk (can use 1%, maybe even skim, but never tried it)
1 bay leaf
salt and white pepper to taste
Grated parmesan to taste

Saute shallots and garlic in butter for 2 mins. Add flour and cook 2 mins. Add cold milk and whisk rapidly to avoid lumps. Add bay leaf, salt and pepper. Reduce heat to low and simmer/whisk until thickened. Stir in parmesan.

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Definately going to try the Cauliflower alfredo....yum!

Cauliflower Alfredo Sauce

INGREDIENTS
8 large cloves garlic, minced
2 tablespoons butter
5-6 cups cauliflower florets
6-7 cups vegetable broth or water
1 teaspoon salt (more to taste)
½ teaspoon pepper (more to taste)
½ cup milk (more to taste)
INSTRUCTIONS
Garlic: Saute the minced garlic with the butter in a large nonstick skillet over low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned (browned or burnt garlic will taste bitter). Remove from heat and set aside.
Cauliflower: Bring the water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain.
Puree: Use a slotted spoon to transfer the cauliflower pieces to the blender. Add 1 cup vegetable broth or cooking liquid, sauteed garlic/butter, salt, pepper, and milk. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce. You may have to do this in batches depending on the size of your blender. Serve hot! If the sauce starts to look dry, add a few drops of water, milk, or olive oil.

http://pinchofyum.com/creamy-cauliflower-sauce

I can confirm that this is really tasty and light at the same time. I cook my cauliflower for 14 minutes in chicken stock just to be sure its tender enough. Don't skip out on the butter to saute the garlic.

Uh, where's the cheese?
I'm not doubting it's tasty, and I might try it sometime, but it's not "Alfredo" without Parmesan.

I agree with the Parmesian needed, I added to my cauiflower Alfredo sauce. I also used chicken broth. This was good, but it needed something. I am going to work with it because I loved the texture and getting more veggies in. Maybe more garlic??

Made this and it was good!
401 calories per serving (less calories if you use less noodles and 1 % milk) 36g carb, 15 g fat over 25 grams of protien

Serves 2

11 oz chicken breast
5 oz fettuccine
2 tbsp unsalted butter
2 tbsp all purpose flour
1 and 1/4 cup 2% milk
2 tbsp heavy cream
1/4 tsp garlic powder
salt and ground black pepper to taste
2 ounces cream cheese
1/4 cup grated Parmesan cheese
2 tbsp fresh or freeze dried parsley

cut chicken breast into bite size pieces and cook. In a large pot of boiling salted water cook pasta according to package instructions and drain well.

Melt butter in a sauce pan over medium heat. Whisk in flour until lightly browned, about 1 minute. Gradually whisk in milk and cook, whisking constantly, until incorporated, about 1-2 minutes. Stir in heavy cream and garlic powder until slightly thickened, about 1 minute.

Stir in Parmesan cheese and cream cheese until melted. Add cooked chicken to sauce and stir. Stir in the pasta to coat. The sauce will thicken after removed from heat. Add more salt and pepper if needed. Serve with parsley on top. Enjoy!


This was really good but next time i want to try real garlic and maybe smoked parmesan. The 2 servings were big and we both had extra on our plate

I eyeball my cooking so i dont have measurements.. Sorry but with no cream and butter i think i have this calculated to about 500 a serving with noodles.

olive oil 2 TBSP or so
fresh garlic MINCED TO YOUR TASTE sauteed in olive oil
flour USE TO THICKEN
chicken broth
low-fat milk
Parmesan cheese 1 cup or so.. i perfer the finely grated (the green one) rather than the shreds because it melts more evenly but do add a few shreds in the end

Bolthouse Farms has a calorie free Alfredo sauce... not good alone, but I mix it with another Alfredo sauce... cuts the calories in half