Whole Wheat Pasta With Lite Alfredo Sauce

1 02 2012

You won’t find this delicious, low-cal sauce on any grocery shelf that’s for sure! Once you have the technique of the sauce down for your pasta, get creative with the rest of the ingredients. Tonight I added sautéed citrus-herb chicken and peas, YUM!

Whole Wheat Pasta, Sauteed Chicken and Peas With a Lite Alfredo Sauce

The following serves 4 (compliments of Cuisine at Home):

  • 2 cups skim milk
  • 1 cup part-skim ricotta cheese
  • 2/3 cup 2% Greek-style yogurt
  • 1/4 cup minced onion
  • 2 Tbsp. chopped garlic
  • 1 tsp. kosher salt
  • 1/2 tsp. ground nutmeg
  • 1/4 cup extra-virgin olive oil or 4 Tbsp. unsalted butter (I actually decided to use half oil and half butter)
  • 1/4 cup all-purpose flour
  • 1/3 cup grated Parmigiano-Reggiano cheese
  • Minced zest of 1 lemon (I didn’t mince it, I just zested it right over the pan – and I thought it had great flavor)
  • Black pepper to taste

Fill your pasta pot with water and get that on the stove and boiling. While the water is heating up….

Blend milk, ricotta, yogurt, onion, garlic, salt and nutmeg in a blender until smooth (I used an emulsion blender). You can store this mixture in an airtight container and refrigerate for up to a week if you wanted to make the sauce ahead of time.

Next heat oil or butter (or blend of both) in a large saute pan over medium heat. Whisk in flour until smooth. Next, whisk in the blended mixture until smooth. Just note here that when you mix the blended mixture in the sauce will start to clump – but that’s ok – this will happen has the dairy ingredients are added, but just keep whisking until smooth.

At this point your water should be boiling and you should be ready to drop your fettuccine or linguine (I like to use whole wheat, make sure to salt your water first, cook until al dente).

Now back to the sauce…simmer the sauce until it thickens, stirring often, about 10 minutes. Next, stir in the Parmigiano-Reggiano cheese and the lemon zest. Season with pepper to taste.

Drain your pasta and mix it in with the sauce.

This Girl’s Extras:

  • I used a whole box of pasta and had leftover sauce. I like using different types of pasta too – tonight was penne, but fettuccine is another fine choice.
  • Don’t swap the Greek-style yogurt for regular because the Greek is much thicker and provides some of the body to the sauce that makes it cling to the pasta.
  • The yogurt and ricotta help save calories in this dish, so that’s another reason not to switch those ingredients out for something else.
  • Like I said earlier, get creative with meats and veggies to add to this pasta and sauce. Tonight I used sautéed citrus-herb chicken and half a bag of frozen peas. Cube 2 skinless boneless chicken breasts, coat with olive oil and the citrus-herb seasoning salt (see my post from 1/23/12), then saute until golden brown all over. When your pasta has about 3 minutes left to cook, drop your peas into the boiling pasta water, the pasta will finish cooking along with the peas. Drain the pasta and peas and toss with the sauce. Top with chicken pieces and serve.



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