Guilt-Free Alfredo Sauce

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Once in a meeting at work, we were talking about eating healthy. (Okay, this has happened more than once – but I’m writing about one particular instance.) My coworker, Miranda, referenced her then-fiance-now-husband, Henry. “When I met him,” she said, “He thought fettuccine alfredo was healthy if it had broccoli in it.”

For whatever reason, this exchange stuck with me. I’m trained in health education, so I’m intrigued by what people do and don’t know about health (and, ultimately, helping them to better understand how to be and stay healthy).

In this case, Henry was acting on what he knew: broccoli is healthy, broccoli is in my fettuccine alfredo, therefore fettuccine alfredo is healthy. Also, fettuccine alfredo is creamy and delicious – why avoid it? For all you Henrys out there, here’s a heads up: alfredo sauce is usually made with loads of butter, heavy cream, and cheese, leading it to be pretty high in fat. That’s why it tastes so good. You’d need to eat a LOT of broccoli to balance that out.

Or, you could find a way to have your fettuccine alfredo and eat it too – without all the calories. I’ve always liked to live in a world where the tastiest, most delicious foods can be good for you too. Enter this recipe for a guilt-free alfredo sauce (inspired by Gimme Some Oven).

So what would Henry have done had he not met Miranda? Hopefully started reading nutrition labels. A serving of Bertolli Alfredo Sauce is 110 calories per quarter cup – this recipe is just 68. Enjoy!

Guilt-Free Alfredo Sauce

Yield: 10 servings. Serving size: ¼ cup. Per Serving: $0.31, 68 calories, 5g fat, 3g carbs, 4g protein.

Heat 1 tablespoon olive oil and 1 tablespoon butter over medium-low heat in a large saute pan. Make sure not to burn the butter or your sauce will end up an unappetizing brown/gray color – I learned this the hard way! Add 1 garlic clove, minced and cook for about 1 minute until garlic becomes fragrant. (Again, be careful not to burn it!) Whisk in 2 tablespoons flour, 1 teaspoon salt, and ½ teaspoon pepper. Cook for 1-2 minutes, stirring constantly. Whisk in 1 cup of chicken broth. Let the mixture come to a low simmer. Add 1 cup of low fat milk when it starts to bubble at the sides. Continue to whisk and stir, letting the sauce come to a consistency you like. Add ½ cup grated fresh parmesan cheese to finish.

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To serve as pictured, slice cherry tomatoes in half and saute over high heat in a non stick pan until charred. Chop the broccoli and coat with olive oil, salt, and pper and saute over high heat in non stick pan until charred. Peel shrimp, coat with olive oil, salt and papper, and saute over high heat until pink. Toss with pasta and sauce and serve warm.

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