A few years ago I remember reading that the worst thing you could order in a restaurant was any dish with an Alfredo Sauce. It was like a heart attack on a plate. Such a shame, because it is so good. It is definitely a dish I have stayed clear of because of all the fat.
I wanted to share my version of a mock Alfredo Sauce. It got 2 thumbs up from the family, and they are harsh critics.
There is no cheese in it and no cream in it. The only fat comes from 1 Tbl of butter. Somehow it still tastes like a tangy Alfredo.
I do serve it with Parmesan Crusted Chicken Breasts, so there is some fat in that. You can always use the sauce tossed with some pasta vegetables as well.
For the chicken, here are the ingredients.
- 2 lbs chicken breast with rib meat
- 4 Tbl flour
- 1/4 skim milk
- 1 egg
- 1/2 tsp salt
- 1/4 tsp pepper
- 1/2 tsp oregano
- 1/2 tsp garlic powder
- 1 Cup bread crumbs
- 1/2 Cup parmesan cheese
- olive oil for frying
I make a one step batter as opposed to most people who make a 2 step batter for chicken. It saves time and dishes. It works, trust me.
First whisk your egg and milk in a bowl. I used a small storage container. Then add your flour and spices. You should have a nice batter.
In another bowl pour in the bread crumbs and parmesan cheese. I would recommend Panko or homemade bread crumbs.
Then slice your breasts so that you have strips. I didn't use thin cutlets for this. I sliced each breast in thirds.
Start heating up your frying pan on medium heat with your oil. You should just need about 2 full turns of oil in the pan. We are not deep frying.
Now take your cutlets and dredge them in the batter, and then coat them with the bread crumb mixture. Then place the chicken in your pre heated pan.
When both sides are golden brown, place them in a baking dish and put them in the oven for 15 minutes at 350F to finish cooking. If you are using thin cutlets you probably won't need this step.
Boil water in a pot for your pasta. I used spaghetti pasta.
While the spaghetti cooks, you can make the sauce.
The ingredients for the sauce are-
- 1 Tbl butter
- 1 Tbl flour
- 1/2 Cup skim milk
- 1/4 Cup low sodium, no fat chicken broth
- 1/3 Cup Plain Greek no fat yogurt
- 1/2 tsp chopped garlic (this is one clove)
- 1/2 tsp salt or to taste
- 1/4 tsp pepper or to taste
Melt your butter on medium heat. Then add your flour and stir for a few minutes. You do not want the flour to turn brown.
Then add your chopped garlic and stir for 1 minute. Slowly add your milk. The flour will soak up the milk and you will make a roux.
Once all the milk is added, you can slowly add the chicken broth.
You will need to temper your yogurt before putting it in the pan or it will curdle, and that will not be pretty. To do this just add some of the sauce from the pan and mix it with the yogurt. I did this in my measuring cup. I added about 1/4 of the sauce to the yogurt.
Now you can pour the yogurt in the sauce, stir, and lower the heat to low.
Now get ready for the accolades!