MAKES 4 CUPS / PREP: 5 MINUTES / COOK: 10 MINUTES / TOTAL: 15 MINUTES
If you thought that you could never allow yourself the treat of Alfredo sauce again, I’m happy to introduce you to this recipe. Free of butter and heavy cream, it’s entirely bariatric-friendly while also delivering the flavors that make this classic sauce so delicious. It’s easy to prepare and is a great topping for fish, seafood, vegetables, or poultry. Try it over spaghetti squash or zucchini noodles (zoodles) instead of pasta for an especially low-carb, tasty meal.
2 teaspoons extra-virgin olive oil
4 teaspoons minced garlic
3 tablespoons whole-wheat pastry flour
1 cup vegetable or chicken broth
2 cups fat-free or 1 percent milk
¼ teaspoon freshly ground black pepper
6 ounces shredded
Parmesan cheese
¼ cup chopped fresh parsley, for garnish
1 In a medium pot over medium-high heat, heat the olive oil. Add the garlic, and sauté for 1 minute.
2 Add the flour and mix, stirring constantly, to form a paste, 2 to 3 minutes.
3 Whisk in the broth, and then slowly whisk in the milk. Cook for 2 to 3 minutes more.
4 Season the sauce with the pepper, and stir in the Parmesan cheese just until it is melted. Remove the pot from the heat.
5 Garnish the sauce with the fresh parsley before serving.
Per Serving (¼ cup): Calories: 72 Total fat: 4g Sodium: 229mg Total carbs: 4g Sugar: 0g Fiber: 0g Protein: 5g
Post-Op Servings
¼ cup