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Tuesday, September 16, 2014

Light Alfredo Sauce

I had every intention of blogging about our dinner tonight.  However, life happens and we ended up with leftovers.  I was going to make a skinny version of Chicken Alfredo that I found on http://diethood.com/skinny-chicken-fettuccine-alfredo-sauce/   Instead I made the major component, the sauce.  It is made with kefir instead of heavy cream or cream cheese.  There is no butter either so the calories are cut dramatically.  The calories in most Alfredo sauces are over 500 calories per serving.  This recipe has 170 calories.

The sauce is tasty and very creamy.

In this recipe you can use kefir from the grocery store.  I make my own, so I was able to use that.  I wrote a few days ago about the homemade kefir I make, and I have a lot of it on hand right now.  My grains are very prolific.
http://www.thecabincountess.com/2014/09/update-of-my-kefir-miracle.html

Light Chicken Alfredo Sauce

3 Tablespoons of olive oil
2 cloves of minced garlic
3 Tablespoons flour
1 cup chicken broth
1/2 cup grated parmesan cheese
1/2 cup plain, nonfat kefir
salt and pepper to taste

Heat olive oil in a skillet.  Add the garlic and cook briefly.  Garlic burns easily so watch carefully.  Stir in the flour and stir until combined, then whisk in the chicken broth.  Stir until the mixture thickens and then remove from the heat.  Whisk in the kefir and the parmesan cheese.  Season with the salt and pepper.

I also grilled some chicken breast strips, so I will have them ready for tomorrow.  I will cook some noodles, and toss the sauce with the noodles.  Then top with the cooked chicken.  This sauce could be used in alfredo lasagna. chicken alfredo pizza or any recipe calling for alfredo sauce.  It is low calorie and basically lactose free.

Prepared chicken strips.