https://www.britannica.com/topic/yogurtMissing that creamy, delicious Alfredo sauce, but cannot afford that extra calorie you know? Worry not, as this healthy Alfredo sauce recipe is here for the saving. This time around, it’s going to make use of wholesome ingredients that will enable you to indulge in a lighter yet no less flavorful take on the classic Alfredo sauce. Low fat is a good excuse, or perhaps you just want to add more healthy meals to your menu list. Read on for the ingredients.
- 1 tablespoon olive oil or avocado oil
- 2 cloves garlic, minced
- 1 cup unsweetened almond milk or low-fat milk
- ½ cup low-fat cream cheese or Greek yoghurt
- ½ cup grated Parmesan cheese
- 1 tablespoon whole wheat flour or cornstarch (to thicken)
- Salt and pepper to taste
- Fresh parsley for garnish; Salt and pepper to taste
Instructions
Cook the Garlic: In a medium saucepan, sauté over medium the olive oil. Add the minced garlic and sauté about 1 minute or until fragrant but not browned.
Build the Base: Throw in all of the whole wheat flour or cornstarch in the saucepan and whisk that in until it’s all combined with the garlic and oil so that it coats the potatoes and develops into a thickening agent without ever introducing any extra calorie input.
Pour in the Milk: Gradually stir in the unsweetened almond milk( low-fat milk). Combine everything, without allowing it to form lumps. Now continue stirring over the heat until it begins to thicken at about 2-3 minutes.
Add the Creaminess: Lower the heat, and add in the low-fat cream cheese or Greek yoghurt. Whisk until smooth. And this is how the Alfredo would now have its glory and creamy nature without being smeared together with heavy cream.
Cheese Time: Grate in the Parmesan cheese. Stir until very well incorporated into the sauce. The Parmesan cheese gives the sauce an incomparably rich taste whilst at the same time decreasing the overall heaviness of the sauce compared to its non-lighter counterparts.
Season to Taste: Season the lighter version of Alfredo sauce to taste with salt and pepper. Keep tasting and adjusting seasoning when necessary. Simmer for another 2-3 minutes allowing all the flavors to meld well.
Serve it over whole wheat pasta, zucchini noodles, or steamed as a side to vegetables for a lighter meal with parsley on top for a colourful and fresh finish.
Healthier Alfredo Sauce
- Use Greek yoghurt or low-fat cream cheese: This will keep the sauce creamy without excess fat.
- Use almond milk: It has fewer calories than milk, although milk can be used; nonetheless, both work perfectly.
- Add Whole wheat flour or cornstarch: This ingredient helps thicken the sauce without using butter or heavy cream.
Nutritional Benefits:
Lightened Alfredo sauce made by substituting heavy cream and butter is, as lightened and rich as it can get. Substitution with almond milk or low-fat dairy reduces the fat content, but there’s no loss in flavour at all. Greek yogurt adds protein and garlic and Parmesan is a vehicle for antioxidants and vitamins.
Conclusion
You can enjoy this healthier version of Alfredo sauce without the guilt of knowing that it is lighter and a good deal more nutritious compared to the traditional methods of preparation. Great for all those pasta lovers looking to lead a well-balanced lifestyle, this sauce does tell you that you do not have to sacrifice flavour to eat healthily.
