Cooking Light Magazine’s Alfredo Recipe! YUMMMMMM!!!!! Meatless Monday Idea!

Instead of pasta serve over Spaghetti Squash, way healthier! Great with Sauteed Spinach, served with walnuts and Parm or Asiago, or Caesar Salad. Squash is pretty filling, so don’t underestimate it! With the milk and cheese, you are getting plenty of protein, too.

This is the recipe I use for Alfredo Sauce, very good!!!! MUCH healthier that the traditional recipe! I add a touch of nutmeg, too. Alfredo needs a touch of nutmeg, just a touch.


4 servings (serving size: 1 cup)


  • 1  tablespoon  butter
  • 2  garlic cloves, minced
  • 1  tablespoon  all-purpose flour
  • 1 1/3  cups  1% low-fat milk
  • 1 1/4  cups  (5 ounces) grated fresh Parmigiano-Reggiano cheese, divided
  • 2  tablespoons  1/3-less-fat cream cheese
  • 1/2  teaspoon  salt
  • 4  cups  hot cooked fettuccine (8 ounces uncooked pasta)
  • 2  teaspoons  chopped fresh flat-leaf parsley
  • Cracked black pepper


Melt butter in a medium saucepan over medium heat. Add garlic; cook 1 minute, stirring frequently. Stir in flour. Gradually add milk, stirring with a whisk. Cook 6 minutes or until mixture thickens, stirring constantly. Add 1 cup Parmigiano-Reggiano, cream cheese, and salt, stirring with a whisk until cheeses melt. Toss sauce with hot pasta. Sprinkle with remaining 1/4 cup Parmigiano-Reggiano cheese and chopped parsley. Garnish with black pepper, if desired. Serve immediately.

Nutritional Information

Calories:399 (30% from fat)
Fat:13.5g (sat 8g,mono 3.4g,poly 1.1g)

Mary Creel/Alison Ashton, Cooking Light, JANUARY 2007


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