Guiltless Alfredo Sauce

2 C low-fat milk
1/3 C (3 oz) low fat cream cheese
2 T flour
1 t salt
1 T butter
3 garlic cloves
1 C grated Parmesan cheese

Toss the milk, cream cheese, flour, and salt in a blender.
Process until smooth and set aside. In a non-stick sauce pan, melt butter on med-high heat and add garlic. Stand above the pan (but not close enough to scald your face) and inhale. Ahhh…butter and garlic. Okay, now get cooking again. Let the garlic saute for about 30 seconds, you don’t want to burn it. It should be nice and bubbly like this:


Then add milk mixture to the pan. Stir constantly for about 3 or 4 minutes or until it just comes to a simmer. Keep stirring and let it cook for a few minutes more. It should be much thicker now.


When it’s nice and thickened remove the pan from the heat. Add the cheese, stir it up and then cover immediately. Let stand for at least 10 minutes before using. It will continue to thicken upon standing. Also, if you have leftovers in the fridge, the sauce will thicken almost into a solid. Just re-heat and add a little milk and it will be back to normal again.
I use this sauce for so many things. Here’s a few ideas:
-Over pasta (obviously)
-As a dip for breadsticks
-As a sauce on pizza (this is the garlic cream sauce I was referring to in this recipe) and a half batch of sauce covers 2 medium pizza’s.
-Mix it with pesto for a creamy pesto sauce (so good)
-Mix it with marinara for a creamy marinara sauce



This clocks in at around 100 calories for 1/4 C sauce!

Creamy Pesto Pasta

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1/2 batch Guiltless Alfredo Sauce1/2 lb Farfalle/Bowtie Pasta  (or a little over 3 cups dry pasta)
3.5 oz Pesto (that’s about 1/3 cup, or 1/2 of a 7oz container they sell in stores)
1 pint cherry or grape tomatoes 
3C mushrooms
3T pine nuts
Parmesan cheese
extra virgin olive oil
kosher salt
black pepper
Preheat oven to 425.
1. Prepare your Guiltless Alfredo sauce. When it’s finished, just make sure it’s covered and set it aside.
2. Place a large stock pot of water on the stove and bring to a boil.
3. Remove stems from mushrooms and slice. Place tomatoes and mushrooms on a foil-lined baking sheet and drizzle with olive oil (3-4 T should do it) toss with your fingers making sure everything is coated and then lightly sprinkle with kosher salt and pepper. Cook in the pre-heated oven for 12-15 minutes. You can tell the tomatoes are ready when the skins start to split. Don’t overcook them or they’ll be mush!

4. When water comes to a boil add a little salt and the pasta.

5. Toast pine nuts: Place nuts in a dry skillet on med heat. Stir constantly. They will start to turn glossy which means the oils are releasing. Then they’ll start to brown. (have you checked your pasta? go check your pasta) Let them get golden brown and then remove them from the pan to cool. It should take about 7-10 minutes total.

6. Your pasta should be done, drain it if you haven’t already.
7. Add pesto to alfredo sauce and stir to combine well.
8. Tomatoes and mushrooms should be done about now, take them out of the oven.
Put it all together! Place pasta in a large bowl and combine with as much sauce as you need. Place tomatoes and mushrooms on top and sprinkle on lots of fresh parmesan cheese. Sprinkle pine nuts on top and serve.


Serves 4-6