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!

Skinny Alfredo Sauce

Author: Fit Betty

Prep time: 5 mins

Cook time: 10 mins

Total time: 15 mins

Serves: 6

Makes 3 cups (6, ½ cup servings)

Ingredients

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

Instructions

Place all ingredients in a blender.
Blend on high until completely smooth.
Pour into a small saucepan and cook until hot, stirring frequently.
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.

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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.