pasta sauce?

Traditional Alfredo sauce is high-fat, and a potential heartburn trigger. This version is low-fat and easier on the digestive system.
INGREDIENTS:

* 1/4 cup light cream cheese
* 1/4 cup low-fat milk
* 1 tablespoon flour
* 1 cup low-fat milk
* 2 tablespoons butter or margarine
* 1/2 cup shredded Parmesan cheese
* Salt and freshly grated pepper to taste (optional)

PREPARATION:

* Combine cream cheese, 1/4 cup milk, and flour in a small mixing bowl. Beat until well blended. Slowly pour in remaining 1 cup milk and beat until smooth.
* Melt 2 tablespoons butter in large, nonstick sauce pan over medium heat.
* Add the milk mixture and continue to heat, stirring constantly, until the sauce has thickened (about 4 minutes).
* Stir in grated Parmesan cheese, adding salt and pepper to taste if desired.
References :

A simple marinara sauce would work just as well. Or you could just toss the chicken and pasta with some fresh basil and diced tomatoes. Here’s a recipe for lowfat alfredo sauce. Add some lightly steamed broccoli to keep it healthier and bulkier while keeping your pasta and meat portion smaller:

LowFat Alfredo (makes about 4 servings)

(12 ounce) can evaporated skim milk
2 tablespoons grated nonfat parmesan cheese
3 tablespoons butter-flavored sprinkles
1/4 teaspoon white pepper
6 tablespoons grated nonfat parmesan cheese
1/4 cup sliced scallions (garnish)
2 tablespoons chopped fresh parsley (garnish)

In a saucepan, combine the evaporated skimmed milk, 2 tablespoons grated nonfat Parmesan cheese, 3 teaspoons butter-flavored sprinkles and 1/4 teaspoon ground white pepper.
Stir well. Cook on med-low til sauce is heated through.
Gently stir in 10 oz of cooked, drained fettuccine pasta.
(Add a little more milk if it seems too dry.) Remove pot from heat and add the remaining 6 tablespoons grated nonfat Parmesan and toss.
Garnish with scallions and parsley.
Serve immediately.
References :

Well done you. Basically anything without cream, which is good, because it doesn’t keep well anyway.

Personally, I’d brown the chicken in olive oil and some (sliced not crushed) garlic, add seasoning (pepper only…the garlic will give salt taste). Then add some skin removed tomatoes and lemon juice, heaps of fresh basil and mushrooms (if you like them). For a nice kick, add freshly chopped seedless chillies.

Note: Put mushrooms in last, otherwise it will make your dish really watery.

Enjoy.
References :
Chef

LOW CARB ALFREDO SAUCE

3 1/2 cups heavy cream
3 tablespoons grated Parmesan cheese
2 cloves garlic, minced
2 T onion or shallot, minced
3 tablespoons butter, unsalted
1/2 teaspoon each salt and pepper

Melt butter in a saucepan and saute onion or shallot over medium heat until translucent, reduce heat and add garlic, saute one minute.
Add remaining ingredients, cover, and simmer over low heat for 20 to 30 minutes.
References :