Mayo health library
Alfredo sauce
Ingredients
- 1/2 teaspoon olive oil
- 1 tablespoon minced garlic
- 1 tablespoon all-purpose flour
- 1 1/3 cups skim milk
- 2 tablespoons low-fat cream cheese
- 1/2 cup Parmesan cheese
- 1/2 teaspoon white pepper
Directions
Heat a medium saute pan over medium-high heat. Add the olive oil and garlic to pan and saute for 1 minute. Stir in flour; lower heat to medium and continue to cook for 3 to 4 minutes. Gradually add the milk to the mixture, stirring often, until it is well-blended. Cook until the mixture is thickened. Stir in the cream cheese and continue to cook until it is completely melted in. Remove pan from heat; stir in the Parmesan cheese and pepper. Continue to stir until Parmesan cheese is melted in and the sauce is well-blended.
Nutritional analysis per serving
| Calories | 130 |
|---|---|
| Total carbohydrate | 8 g |
| Cholesterol | 15 mg |
| Dietary fiber | 0 g |
| Monounsaturated fat | 4 g |
| Protein | 8 g |
| Saturated fat | 3 g |
| Serving size | 2 ounces |
| Sodium | 350 mg |
| Total fat | 7 g |
Mayo Clinic Healthy Weight Pyramid Servings
| Protein and dairy | 1 |
|---|
DASH Eating Plan Servings
| Dairy foods (low-fat or fat-free) | 1 |
|---|
Diabetes Meal Plan Exchanges
| Milk and milk products | 1 |
|---|
Dietitian Tip
This creamy sauce is low in fat, thanks to skim milk and low-fat cream cheese.
To make this plant based, use cashew milk, vegan Parmesan and vegan cream cheese.
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Update Date: 07-26-2022
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Dietitian Tip
This creamy sauce is low in fat, thanks to skim milk and low-fat cream cheese.
To make this plant based, use cashew milk, vegan Parmesan and vegan cream cheese.
