A Healthier (Seafood Optional) Alfredo

My husband LOVES Alfredo sauce.  Every time we go grocery shopping, his eyes drift to the jar of Alfredocreamy, garlicky goodness.  And every time we walk right by. Mine's better anyway.

A Healthier (Seafood Optional) Alfredo

*make it gluten free using options below!

Alfredo Sauce

  • 3 T Extra Virgin Olive Oil
  • 3 T Whole Wheat Pastry Flour or GF Flour
  • 3 Cloves Fresh Garlic, Minced
  • 2 C Organic Skim or Soy Milk
  • 1 1/2 C Grated Parmesan or Reggiano Cheese
  • 3-5 Grinds Fresh Black Pepper
  • Pinch Sea Salt

Seafood Optional

  • 1 T Extra Virgin Olive Oil
  • 1 Clove Garlic, minced
  • 1 Package Trader Joe's Mixed Seafood (or mixed scallops, shrimp /and calamari), thawed

Do it.

  • Cook 4 servings of whole wheat or brown rice pasta according to package directions.  Meanwhile...
  • Heat olive oil in a large saucepan over medium heat, add garlic and sautee for 30 seconds.
  • Add flour and whisk quickly until a thick roux forms.  Allow to cook for 30 sec - 1 min, continuing to whisk.
  • Slowly stream in milk, whisking so no lumps form.   Over medium heat, stir constantly with a large wooden spoon until the sauce thickens.  (Will be around the time it comes to a simmer)
  • Reduce heat to low and stir in cheese.  Season with black pepper and salt to taste.  Leave over very low heat, stirring occasionally.
  • Toss the pasta lightly with the Alfredo sauce.  Serve and top with grated Parmesan and a grind of pepper.

If you're adding sea food...

  • Drain seafood and pat dry completely.  (This is important!  Dry those li'l guys out!)
  • Head olive oil in a shallow skillet.  Add garlic and saute for 15-seconds.
  • Add seafood and cook through.  By the time the shrimp turns pink, the other seafood will be done.
  • Add to pasta, top with a little additional sauce, toss and serve!