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This skinnied up version of Alfredo sauce, made with non fat plain yogurt, ricotta and grated romano cheese, is thick, creamy and tasty. It’s great over pasta, zoodles or spaghetti squash. It pairs well with many proteins such as chicken, shrimp, salmon and the list goes on.
The sky is the limit when it comes to incorporating Alfredo sauce into other recipes. More importantly, you have a great sauce minus a lot of fat and calories. It’s easy to whip up and it can be refrigerated for five to six days.
Please see the recipe card below for exact amounts and directions.
Ingredient Round Up
- Plain non fat yogurt
- Fat free or low fat ricotta cheese
- Grated romano cheese
- Light Miracle Whip
- Black pepper
- Garlic powder
Making the Sauce
- Several hours before making the sauce, place the yogurt and ricotta cheese in a coffee filter lined strainer. Cover the strainer with plastic wrap and place the strainer inside of a bowl and store it in the refrigerator until you are ready to use it.
- Place the thicken yogurt and ricotta into bowl along with the light Miracle Whip.
- Mix the ingredients together until smooth and then add the black pepper and mix again.
- Next add the garlic powder and mix it in.
- Add the grated romano cheese and stir until it is evenly incorporated into the cheese mixture.
- Transfer the cheese mixture to a pan or skillet. Add fat free half & half or similar product of your choice and slowly heat the mixture over low heat. Stir continuously as you heat the mixture. Go slow and low heat so the sauce doesn’t break. The yogurt, ricotta and romano will slowly “melt” into each other.
- When the sauce is thinned and smooth, transfer it to a serving bowl for use or incorporate it into another recipe. The recipe yields 1.125 cup of sauce.
Serving Ideas
- The sauce can be served over pasta, zoodles, or spaghetti squash.
- It can be used as a sauce on pizza.
- Alfredo sauce can be used as a base ingredient in building pasta casseroles, such as lasagna, stuffed shells, or dishes such as chicken or shrimp Alfredo.
WW 1 pt per slightly less than 1/4 c sauce; 5 pt for whole recipe
Servings: 5 1/4 c servings
Calories: 59.7kcal
Equipment
- strainer
- skillet
- Wooden spoon
- mixing bowl
Ingredients
- ⅓ c fat free ricotta cheese, Galbani
- ¾ c plain non fat yogurt, Giant brand
- 3 tbsp light Miracle Whip
- 4 tbsp grated romano cheese
- 1 dash black pepper
- ¼ tsp garlic powder
- 2 tbsp fat free half & half, skim milk or similar product of your choice
Instructions
- Place the yogurt and ricotta into a coffee filter lined strainer. Place the strainer inside of a bowl. Cover the strainer with plastic wrap and put in the refrigerator for at least 2 hr before using. If I think about it, I strained my yogurt and ricotta over night.
- Place the thickened yogurt and ricotta into a mixing bowl along with 2 tbsp of light Miracle Whip. Stir until these ingredients are uniformly mixed. Taste the mixture. The Miracle Whip (MW) balances out the tartness of the yogurt. Add the last tbsp of Miracle Whip if you think it is needed. Some brands of plain yogurt are more tart than others. I find 2 tbsp of MW is sufficient for some brands of yogurt while other brands need 3 tbsp of MW. I used 3 tbsp total in this recipe.
- Add the black pepper and stir to mix it in.
- Add the garlic powder ¼ tsp at a time and stir to mix it in. Taste the cheese mixture. If the garlic flavor isn't strong enough, add the other ¼ tsp of the garlic powder and mix it in. In alfredo sauce, adjust the garlic powder to suit your taste.
- Add the grated roman cheese and mix it in. I prefer the more robust flavor of the romano cheese. Parmesan can be substituted depending on our taste preference.
- Transfer the yogurt/cheese mixture to a skillet or sauce pan. Add a tbsp of fat free half & half or other dairy product and begin to heat the mixture over low heat while stirring constantly. As the mixture warms up, it will start to "melt" and become thinner. If necessary, add another tbsp of FF half & half to further thin the sauce. You are looking to slowly heat the sauce without letting it boil and to melt the romano and NOT have the sauce break.
- When the sauce is nice and smooth, remove it from the heat . You can use it in another recipe, or transfer it to a serving bowl to spoon over pasta, zoodles or spaghetti squash.
- Left over sauce can be refrigerated for 5-6 days for further use. The sauce will thicken back up in the refrigerator. When using again, repeat the heating process. You should not need to add any additional dairy product during the reheating process.
Nutrition
Serving: 1serving | Calories: 59.7kcal | Carbohydrates: 4.5g | Protein: 4.6g | Fat: 2.1g | Saturated Fat: 0.8g | Sodium: 191mg | Sugar: 3.7g
Tried this recipe?Let us know how it was!
