Lower Fat Creamy Alfredo Sauce White Sauce
Indulge in a guilt-free twist on a classic Italian favorite with this Lower Fat Creamy Alfredo Sauce. Made with wholesome ingredients like low-fat milk, non-fat Greek yogurt, and freshly grated Parmesan cheese, this velvety white sauce delivers rich, cheesy flavors without the heavy cream. A quick roux of butter and flour creates a luxuriously smooth base, while a hint of garlic and optional nutmeg add depth to every bite. Ready in just 20 minutes, this lighter Alfredo sauce is perfect for tossing with pasta, drizzling over roasted vegetables, or complementing grilled chicken. Healthy, delicious, and easy to make, this recipe proves that comfort food can also be nutritious and satisfying!
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Recipe Information
Ingredients
- 2 cups Low-fat milk (1% or 2%)
- 0.5 cup Greek yogurt (plain, non-fat)
- 0.75 cup Parmesan cheese (freshly grated)
- 0.5 cup Chicken or vegetable broth (low sodium)
- 2 tablespoons All-purpose flour
- 1 tablespoon Butter (unsalted)
- 3 cloves Garlic (minced)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper (freshly ground)
- 0.125 teaspoon Nutmeg (optional, for extra depth)
Instructions
In a medium saucepan, melt the butter over medium heat. Once melted, add the minced garlic and stir for about 30 seconds until fragrant, taking care not to overcook or burn the garlic.
Sprinkle in the flour and whisk continuously for about 1 minute to form a roux. The mixture should resemble a smooth paste.
Slowly pour in the low-fat milk while whisking vigorously to prevent lumps from forming. Continue to whisk until the mixture is fully combined and begins to thicken, about 2-3 minutes.
Stir in the chicken or vegetable broth and continue to whisk until the mixture smoothens and thickens further, another 2-3 minutes.
Lower the heat to medium-low. Gradually add the Greek yogurt, stirring well after each addition to avoid curdling.
Add the freshly grated Parmesan cheese a little at a time, stirring until completely melted and the sauce is creamy.
Season the sauce with salt, black pepper, and nutmeg (if using). Taste and adjust seasonings as needed.
Remove the sauce from the heat and let sit for 1-2 minutes to thicken slightly. Serve over cooked pasta, grilled chicken, or sautéed vegetables.
Nutrition Facts
Calories |
195 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 37 mg | 12% | |
| Sodium | 611 mg | 27% | |
| Total Carbohydrate | 12.5 g | 5% | |
| Dietary Fiber | 0.2 g | 1% | |
| Total Sugars | 6.9 g | ||
| Protein | 14.8 g | 30% | |
| Vitamin D | 1.7 mcg | 9% | |
| Calcium | 450 mg | 35% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 264 mg | 6% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
