All you need to make this decadent-tasting sauce is a blender, lowfat cottage cheese, garlic, and spices. It also makes a wonderful dip.
Readers Sam C. and Channing W. ask:
We love creamy sauces for pasta but know they’re not that good for us. Can you renovate an alfredo sauce for us?
Sam and Channing,
Thanks so much for writing! Here you go.
vegan, gluten-free, reduced-sugar, reduced-fat diets
low-sodium or migraine diets
Low-fat Alfredo sauce for Meatless Monday
- 16 ounces cottage cheese low-fat
- 1-2 cloves garlic
- 1/2 tsp white pepper
- 2 tbsp Parmesan cheese optional (omit for migraine diet)
- 1-2 tbsp Italian flat-leaf parsley (fresh) finely minced
- 8 ounces pasta (gluten-free)
- Cook 8 oz. pasta according to package directions. For this recipe, I used Trader Joe's brown rice spaghetti, which is gluten-free. Bring a pot of water to boil with a generous amount of kosher salt. This will flavor the pasta and also help the water come to a boil more quickly. I add the pasta and a small splash of olive oil, which helps keep the rice-based pasta from getting too sticky.
- Empty the cottage cheese into the blender, add the peeled garlic and white pepper, and parmesan if using. Blend on high, stopping to scrape down the sides, until it is a smooth, creamy sauce.
- Drain the pasta and immediately add the sauce. Do not cook this sauce or it will separate. Toss with the parsley and serve at once.
- Any leftover sauce also makes a great dip for veggies! People will think it's sour cream.
- 308 calories
- 7 g fat
- 12 g cholesterol
- 509 mg sodium (461 mg sodium with parmesan omitted)
- 121 mg potassium
- 46 g carbohydrate
- 4 g fiber
- 1 g sugars
- 21 g protein
- 8 Weight Watchers Points Plus