Alfredo sauce

Dietician's Tip

This creamy sauce is low in fat, thanks to skim milk and low-fat cream cheese.

Ingredients

  • 1/2 teaspoon olive oil
  • 1 tablespoon minced garlic
  • 1 tablespoon all-purpose flour
  • 1 1/3 cups skim milk
  • 2 tablespoons low-fat cream cheese
  • 1/2 cup Parmesan cheese
  • 1/2 teaspoon white pepper

Directions

Heat a medium saute pan over medium-high heat. Add the olive oil and garlic to pan and saute for 1 minute. Stir in flour; lower heat to medium and continue to cook for 3 to 4 minutes. Gradually add the milk to the mixture, stirring often, until it is well-blended. Cook until the mixture is thickened. Stir in the cream cheese and continue to cook until it is completely melted in. Remove pan from heat; stir in the Parmesan cheese and pepper. Continue to stir until Parmesan cheese is melted in and the sauce is well-blended.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 130
Total carbohydrate: 8 g
Cholesterol: 15 mg
Dietary fiber: 0 g
Monounsaturated fat: 4 g
Protein: 8 g
Saturated fat: 3 g
Serving size: 2 ounces
Sodium: 350 mg
Total fat: 7 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1

Diabetes Meal Plan Choices

Milk and milk products: 1

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 1

Last Updated Apr 19, 2016


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