Wednesday, April 3, 2013

light alfredo sauce, aka i'll never buy ready-made sauce again

BREAKING NEWS: You can have Fettuccine Alfredo for dinner and still be healthy!

I know.
You probably don't believe me.
Since we all know Alfredo sauce is hands down one of the dieter's worst nightmares.

I know it's one of mine.

Mostly because it tastes so good.
Undoubtedly because it's full of butter and cream.
Again, dieter's worst nightmares.

Let me just throw these numbers at you real quick.
Did you know that one serving of Alfredo sauce at Olive Garden is 380 calories?

And that's on top of all the pasta.
Which brings the dinner portion of an order of Fettuccine Alfredo to a whopping 1,220 calories!
With 75 grams of fat!!!

FYI, just to put that in perspective, my entire daily calorie intake is between 1,200 and 1,400.

No wonder America has weight problems!

So, now that I'm done ranting about that, I'll get to the point.
Remember that basil fettuccine I received from my penpal?

image via

When I saw this I immediately had a vision in my head of shrimp and broccoli Alfredo.
But, I was determined to make a sauce that wouldn't ruin all the hard work I've put in the last few months correcting my diet and exercising.

{I'll go ahead and apologize for advance about having no pictures of this delicious dinner...honestly I didn't expect it to turn out as amazing as it did, so it didn't even cross my mind to photograph the steps!}

There's been a lot of hype in the food blog world lately about making your own sauces and salad dressings, and I think I'm finally jumping on that train after this major success.

Things you'll need:
{recipe adapted from here}

1 tbsp extra virgin olive oil
4 cloves minced garlic
2 cups 1% organic milk
1 cup 99% fat free chicken broth
3-4 tbsp flour
sea salt and black pepper, to taste
1/2 cup reduced fat grated Parmesan cheese

Saute minced garlic in olive oil on medium heat until golden brown.
Add milk, chicken broth, flour, salt, and pepper.
Whisk until thick.
Stir in Parmesan cheese and whisk until melted.

Serve over your favorite pasta dish!
Mine at the moment just so happened to include medium-sized shrimp, organic broccoli florets, and that amazing basil fettuccine, which you can buy here on Amazon or at a store near you.

According to MyFitnessPal:

Serving size: little less than 1/2 cup
Cals/serving: 73
Fat/serving: 3
Carbs/serving: 8
Protein/serving: 4

Seriously, 73 calories versus 380?
3 grams of fat versus 75?!

We will eat Fettuccine Alfredo and still have our summer bodies, yet.
Just you watch.


  1. Sounds yummy! I'll have to try it out! Thanks! :)

  2. Could you do this with Soy Milk?? or would it not thicken..

    1. Supposedly, as long as it's plain soy milk and not flavored, it will still thicken! Everything I've read suggests using a corn starch/cold water slurry to thicken it instead of flour. We always buy almond milk though, so I've never tried to thicken soy myself before. Let me know if you try it/if it works!