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A Lightened Up Alfredo Sauce

I really enjoyed reading your responses to yesterday’s post about Fifty Shades of Grey. Some serious mixed reviews! Definitely to be expected from something like that!

Anyway, last night I went to training. It was perfect. Perfectly hard but not so much that I wanted to die the whole time since it has been a week since I last went. I especially liked the way we did it – we had 14 different moves and we did one round, staying at each move for 4 sets rather than circling the room a few times.

We did a lot of arms (so sore today!). Planks, squats with the squat machine, push ups, box jumps (I am so horrible at these. Really bad), reverse crunches, jump roping, and inclined presses with dumbbells were among some of them. The inclined press was a tough one for me as he had me use 20 lb dumbbells to push me. As I have mentioned before my upper body is weak, so that was definitely a challenge for me, but I am really feeling it today!


I have a little recipe to share with you guys.

Last night I was craving pasta. I have seriously cut back on my pasta intake (like, once ever two weeks) which is a miracle for me. So last night, I did a little experimenting because I wanted Alfredo.

Alfredo is such a heavy sauce. And typically with any pastas, I like my sauce light (meaning I dont want a lot of it or want my pasta swimming in sauce, but rather just enough to kind of hold everything together).

So, I present to you – a lightened up Alfredo sauce.

Light Alfredo Sauce

Yield: Enough for 6 servings of pasta
Prep time:5 minutes
Cook time: 15 minutes


  • 1 tbsp olive oil
  • 4 cloves of minced garlic (or 4 tsp if using pre-minced in jar)
  • 1 cup low-sodium chicken broth
  • 2 cups nonfat milk
  • 3 tbsp flour
  • 1/2 tsp black pepper
  • 1/4 tsp oregano
  • 1/2 cup finely grated parmesan cheese


  1. In large deep saute pan, saute garlic in olive oil until it is browned.
  2. In small pot, combined milk, chicken broth, flour, pepper, and oregano. Heat over medium-low until warmed. Should be thick and creamy.
  3. Once heated through, transfer mix to saute pan where garlic is waiting and continue to cook over medium low heat until thick stirring frequently.
  4. Stir in parmesan until melted throughout. Sauce should be thick and creamy.
  5. Serve over favorite pasta.

I opted to serve mine over angel hair pasta with some chicken breast and broccoli and mushrooms sautéed in white wine.


  • What is a dish or type of food that you cant resist completely but try to limit?
  • Of subject, but what are some current fitness related goals you are working toward?
11 Comments Post a comment
  1. I am addicted to alfredo sauce. I think it is one of the best things on Earth! I have a lightened up recipe that I use, as well, so I don’t feel as bad about it when I eat it!

    May 31, 2012
  2. I LOVE my wings obviously but I try to have them only a handful of times a month…I could never give up the fried goodness. french fries are another thing–i have em once a week. need them! 🙂

    fitness goals=marathon training!!! i’m so psyched to finally be in the groove.

    May 31, 2012
  3. I love Alfredo so much and always feel so guilty for eating it. This sounds like a great option. Might have to try this this weekend….

    May 31, 2012
    • it is delish! And you really cant even tell it is a “lighter” version because it is still thick and creamy 🙂

      May 31, 2012
  4. Molly #

    Oh my gosh this looks amazing. My hubby will love! Thanks for sharing!

    May 31, 2012
  5. Mmmm I can’t wait to try this out! I try to limit ice cream but can’t let it go completely!

    May 31, 2012
  6. ittybitsofbalance #

    This is actually RIGHT up my alley! Will loves alfredo sauce, but a lot of it is a little too heavy for my liking. Thanks, Andrea!

    June 1, 2012
  7. OMG; that looks SO delicious. I’ve always loved Alfredo Sauce but have steered away from it because of the high fat and calories that usually come with it; I’m definitely going to have to give this recipe a try 🙂

    June 1, 2012
  8. I tried to make a light alfredo sauce once and totally failed.. I definitely want to try this one now!

    June 1, 2012
  9. This sounds so good — I definitely love Alfredo but hate how heavy it is. 🙂 I am working on building up my endurance outside of running. I usually run and that’s it. The burpee challenge is teaching me a lot!

    June 1, 2012

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