SparkPeople Advertisers Keep the Site Free

4.2 of 5 (44)
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 71.3
  • Total Fat: 3.8 g
  • Cholesterol: 6.8 mg
  • Sodium: 407.8 mg
  • Total Carbs: 4.7 g
  • Dietary Fiber: 0.1 g
  • Protein: 5.0 g

View full nutritional breakdown of Light Alfredo Sauce calories by ingredient
Report Inappropriate Recipe

Light Alfredo Sauce

Submitted by: CIAMOM

Introduction

This is a healthy version of Alfredo sauce. Serve over pasta, chicken, veggies... This is a healthy version of Alfredo sauce. Serve over pasta, chicken, veggies...
Number of Servings: 8

Ingredients

    1 Tbsp. extra virgin olive oil
    4 cloves garlic, minced
    2 cups skim milk
    1 cup chicken broth
    3 Tbsp. all-purpose flour
    1/2 tsp. salt
    1/4 tsp. black pepper
    1/2 cup grated Parmesan cheese

Directions

In a medium saucepan, heat oil over medium heat. Add garlic and saute until golden brown.

In a small saucepan, stir together milk, chicken broth, flour, salt and pepper over low heat until smooth and thick. Stir into garlic. Continue to cook over medium low heat, stirring frequently, until the sauce is thick. Stir in Parmesan cheese.





TAGS:  Side Items |

Great Stories from around the Web


Rate This Recipe



Member Ratings For This Recipe


  • Incredible!
    7 of 7 people found this review helpful
    OMG! You would not know this was healthy unless you already knew...it tastes so good I felt guilty afterwards! I mixed fresh mushrooms and broccoli in with the sauce and served it with a grilled chicken breast over whole wheat Penne Pasta and it was DELICIOUS!!!!!!! A definite keeper! - 8/24/08

    Was this review helpful?   yes  No

  • Incredible!
    5 of 5 people found this review helpful
    This was absolutely OUTSTANDING!!! I cannot remember the last time I ate, let alone made, alfredo sauce because of the high fat ~ THIS recipe however, has changed my mind forever! Doubled the recipe, used 2 cups evaporated skim milk plus too plus skim milk ~ did not double garlic ~ DELISH! - 1/4/11

    Was this review helpful?   yes  No

  • Incredible!
    2 of 2 people found this review helpful
    Are you kidding me! This was AMAZING! When I was looking for an alfredo sauce recipe online that was..wait for it ....990 calories per serving!!!!! Then finding this one for 80 cals just goes to show you that cooking light does not mean less flavor! - 4/19/12

    Was this review helpful?   yes  No


  • 2 of 2 people found this review helpful
    I made this tonight and WOW! This was so easy and SO good. I added chicken and 1 extra table spoon flour. YUM! I will use this from now on. The family LOVED it! - 1/22/09

    Was this review helpful?   yes  No

  • Very Good
    1 of 1 people found this review helpful
    Overall, a keeper. It was really good and very easy, especially for a lighter version of a dish I love so much! I know it added more cals and stuff, but it took an extra 3T of flour and it was the perfect thickness. I also added shrimp and imitation crab. My new go-to alfredo recipe! Thanks! - 2/1/13

    Was this review helpful?   yes  No
  • very tasty will make again - 1/11/14

    Was this review helpful?   yes  No
  • This recipe is brilliant. I used goat milk instead of skim milk, but otherwise followed it precisely. You would never know the difference between this and a full fat recipe. Kudos to the chef! - 5/13/13

    Was this review helpful?   yes  No
  • Made this with chicken, broccoli and thickened with corn starch. Used additional seasonings like parsley and Mrs. Dash and put over gluten free fetticine noodles. Yummy!! Definitely will make again and use with shrimp. So GLAD it is HEALTHY!! - 3/30/13

    Was this review helpful?   yes  No
  • LOVE THIS!It feels like comfort food, at a fraction of the guilt! I added a little more flour to thicken more and used dried garlic powder instead of fresh, so I didn't use any oil. I served with shrimp, broccoli and mushrooms over whole wheat pasta. Hubby and I loved it- we'll make again! - 3/9/13

    Was this review helpful?   yes  No

  • Very Good
    0 of 1 people found this review helpful
    I just made this for dinner - and it was VERY tasty while still staying healthy. Will for sure be making it again. I did have to add some corn starch to thicken it a bit. My husband & 2 sons LOVED it!!! Thanks for sharing!! - 2/16/13

    Was this review helpful?   yes  No
  • Meh, not the greatest. Had to doctor it quite a bit to get some decent flavor. - 2/12/13

    Was this review helpful?   yes  No
  • Delish! My fam and I loved this! - 7/31/12

    Was this review helpful?   yes  No
  • Loved it and so easy to make. - 6/15/12

    Was this review helpful?   yes  No
  • Not sure what the serving size is - used 1/3 c per 2/3 c of pasta. I thought is just was okay. DH loved it for its lightness. I added shrimp at the end. Will make again. - 6/8/12

    Was this review helpful?   yes  No
  • This sauce was sooo yummy. I LOVE alfredo sauce and found this a good substitute to the full fat version. I did add another tbsp of flour to help thicken it and still would have preferred it a little thicken. But definitely satisfied my pasta craving. - 3/21/12

    Was this review helpful?   yes  No
  • Loved it! Will make again. I did use 1 tbsp of corn startch to further thicken it, but that did the trick! - 3/1/12

    Was this review helpful?   yes  No
  • This was indeed a yummy, easy & quick recipe. I would make it again.
    Thanks! - 2/3/12

    Was this review helpful?   yes  No
  • I had no garlic on hand, so skipped the first step completely and added garlic powder instead. I served it over turkey scallopini and whole wheat fetuccini. Yum!
    Handsfree tip: I used a'Stir Crazy' battery operated stirrer and was able to cook the rest of the meal as the sauce stirred itself. - 1/25/12

    Was this review helpful?   yes  No
  • Would have loved to try this but the sauce just would not thicken - 1/24/12

    Was this review helpful?   yes  No
  • This is excellent! I doubled the recipe and used 2 cups of fat free evaporated milk and 2 cups of fat free milk. Instead of salt I used Mrs. Dash and reduced fat Parmesan cheese. It was wonderful over Penne, chicken and Asparagus. - 1/19/12

    Was this review helpful?   yes  No
  • Found the exact recipe on food.com and the calculations are different. Wonder why - 1/19/12

    Was this review helpful?   yes  No
  • Use veggie Parmesan instead of regular type and omit the salt add-on. This tastes just as good and will bring down your salt content and add even more of a health benefit - 10/3/11

    Was this review helpful?   yes  No
  • OMG, great recipe a definite keeper....thanks - 9/13/11

    Was this review helpful?   yes  No
  • It seemed bland. I only used three garlic cloves and they weren't very large. Next time I will try more. I l also will cut the recipe in half, it made way too much for my hubban and me. It took longer then I thought it would to make the sauce. Next time I will start it 20 minutes sooner. - 8/28/11

    Was this review helpful?   yes  No
  • Hi! I know recipes can be adjusted, but I'm curious about the sodium content in this recipe. I'd like to try it, but I'd like that information first.

    thanks! - 7/27/11

    Was this review helpful?   yes  No
  • Loved this recipe. Tried it originally over a fresh broccoli and cheese ravioli because I thought a white sauce would be better than a red sauce. It was so good. I will definitely be making this again. - 5/22/11

    Was this review helpful?   yes  No


  • 0 of 1 people found this review helpful
    Added 2.5 oz cream cheese - everyone liked - 5/19/11

    Was this review helpful?   yes  No
  • This sauce tastes decadent. It is as good as any cream sauce I would have made in the past. I know that sounds surprising, but we really enjoyed it. Will make again. - 5/14/11

    Was this review helpful?   yes  No
  • It is delicious BUT I used half of the recommended garlic, and still it was a bit too much for me. I would use even less. I added onion to the garlic. Milk: I used half of the amount skimmed milk, and the other half evaporated milk (carnation). I added sautee mushrooms. Delicious on top of pasta. :) - 4/28/11

    Was this review helpful?   yes  No
  • This was great! I could do without the salt because the cheese itself was salty. At the end I added some sliced grilled chicken and fresh spinach for more umph! I served it over some WW pasta and for my husband, spaghetti squash. Yummy! - 3/31/11

    Was this review helpful?   yes  No
  • My husband ate it so fast, and he loved it and couldn't believe that it was healthy! I liked it but I didn't want it to be runny so reading the other comments I decided to add another tbsp of flour and after it cooks if you let it sit up for a few minutes it does thicken. But it was good! - 2/25/11

    Was this review helpful?   yes  No
  • DELISH DELISH DELISH! I ate this with my family the other night and this is the most healthiest and tastiest sauce I have
    ever had!!!!!!!!! I am a alfredo sauce lover, and this beats them all! I recommend this to other citizens. - 2/5/11

    Was this review helpful?   yes  No
  • wow this sauce is awesome !! I love garlic so I thought the amount was great. To save some calories I substituted the olive oil for a olive oil cooking spray to saute the garlic on very low heat and constantly stirring! My calculations yielded about 60 cals per serving. - 1/26/11

    Was this review helpful?   yes  No
  • Had problems with the sauce being too thin and separating. - 1/26/11

    Was this review helpful?   yes  No
  • using this tonight on a white pizza - 1/7/11

    Was this review helpful?   yes  No
  • OMG! Really great! - 11/22/10

    Was this review helpful?   yes  No
  • Great for a healthy recipe! - 10/14/10

    Was this review helpful?   yes  No
  • Delicious! I used 3 cloves of garlic and 1/2 an onion, and added a few prawns. - 8/24/10

    Was this review helpful?   yes  No
  • we just made this and we thought it was fantastic!!! easy to make and delicious - it's a keeper!!! - 5/23/10

    Was this review helpful?   yes  No
  • This was amazing! I'm a vegetarian so I used veggie broth instead of chicken. I also used an extra tablespoon of flour and added some tomato sauce on top of my serving for a blush sauce. But I couldn't believe how tasty it was! - 4/15/10

    Was this review helpful?   yes  No
  • I Thought this was delicious. I did make some changes. I used half the amount of garlic and then added just a little garlic powder when I added the salt and pepper. I also added about 1tsp of Italian seasoning! Then at the end I added fresh spinach. It's a good base recipe to build on. - 2/25/10

    Was this review helpful?   yes  No
  • Not as cheesy as I would have liked, but considering no butter was used and the calorie of a serving this was a very good recipe. Will def use again in the future. - 2/1/10

    Was this review helpful?   yes  No
  • i will try this on a whole wheat pizza crust tonight as the sauce. I am going to add a little nutmeg as well. - 10/9/09

    Was this review helpful?   yes  No
  • This was ok. Not great, I think it was too thin... perhaps I'll make less sauce by adding less milk next time... Or, take some others' advice and wait a bit. I only used two servings, so we have enough for another meal or two (depending on how many we feed), we'll see how thick it is then. - 5/12/09

    Was this review helpful?   yes  No
  • This is a good alt to fatty Alfredo sauce, however, it calls for TOO much garlic (coming from a garlic lover.) The garlic over powered the sauce. Next time, I'll only add half the garlic. And there's not enough flavor, it needs more salt for flavor. Love how easy it is to make though. - 4/19/09

    Was this review helpful?   yes  No
  • This recipe beats all of the jar alfredo sauces I've ever tried! This is definitely a keeper! Thanks for the recipe! - 11/26/08

    Was this review helpful?   yes  No
  • This recipe is incredible! I can't believe that it is healthy - you can't even tell that it is not the real thing! - 9/13/08

    Was this review helpful?   yes  No
  • I am planning on making this tonight but an curious about what measure each serving is? About 1/4 cup? 1/3 cup? Please advise. Thanks. - 4/27/08

    Was this review helpful?   yes  No
  • This is an excellent sauce. I didn't tell my family it was healthy until after they ate it and loved it. The sauce thickened considerably after sitting for a while. Next time I will wait a while before serving it so it sticks to the pasta better. - 4/25/08

    Was this review helpful?   yes  No