Recipe: Healthy Alfredo Sauce

Print
Email
|

by Kelly Maher, St. Louis Dairy Council

KMOV.com

Posted on August 24, 2012 at 9:52 AM

Prep and Cook time: 10 minutes
Makes 4 servings

Ingredients
1 cup 1% low fat milk (skim can be used but creates a thinner sauce)
1 ½ tablespoons butter
1 ½ tablespoons flour
3 tablespoons parmesan cheese
½ teaspoon minced garlic
1 dash pepper

Directions
The key to this recipe is to have a little patience, make sure to add all of the ingredients gradually!  Start by melting the butter in a sauce pan on the stove over medium heat.  Gradually mix in the flour.  This is called making a roux and will make a yellow paste.  Gradually mix in the milk, whisk until incorporated and no lumps are present.  Whisk until hot (approx 3 min).  The longer you cook the base without adding the cheese, the thicker the sauce will be.  Next, whisk in the cheese.  Add the crushed garlic and pepper.  Cook for two minutes or until the cheese is melted.  Remove from the heat and add to pasta or chicken dish.

Calories: 91, Fat: 6 grams, Protein: 4 grams; Calcium 15% grams
 

Print
Email
|