Total Time
Prep 10 mins
Cook 20 mins

Everyone seems to have had one of those "healthy" Alfredo sauces that taste like glue. This one is easy and has a nice creamy taste, without the fat. It can be mixed with chicken, shrimp, scallops or your choice of firm white fish, thoroughly browned and cubed. I like adding the peas to the sauce, but they can also be served on the side.

Ingredients Nutrition


  1. Whisk cold milk and flour together thoroughly, then place in sucepan over low heat.
  2. Add evaporated milk, pepper and cayenne, stir.
  3. Continue stirring frequently, scraping the bottom to prevent mixture from thickening unevenly.
  4. Brown chicken or seafood and garlic in a skillet using nonstick spray.
  5. When the sauce thickens enough to begin sticking to your spoon, remove from heat and add meat and garlic.
  6. Serve over pasta.
Most Helpful

This recipe was great! And much healthier than some of the others I found while searching. I did add a tsp of corn starch to thicken the consistency, but other than that this worked well with my baked cajun alfredo pasta!!

MissDiva05 May 22, 2011