A Healthy Alfredo Sauce

This sauce is low fat but definitely NOT low flavor!

1 Tablespoon butter or margarine

2 small cloves garlic, minced (or 1 teaspoon minced garlic)

1/2 small onion, minced (or 1 Tablespoon dried minced onion)

1 Tablespoon flour

1 1/2 cups skim milk

2 Tablespoons neufchatel (light cream) cheese

1 teaspoon dried basil

1-2 shakes ground nutmeg

1/4 to 1/2 cup grated parmesan cheese

Melt butter in saucepan over medium heat.  Add minced garlic and onion; saute 1-2 minutes.  Stir in flour and gradually add milk, stirring with wire whisk until mixture is blended.  Continue stirring constantly for 8 minutes or until mixture is thickened and bubbly.  Stir in cream cheese and cook for 2 minutes.  Add basil and nutmeg and parmesan cheese.  (Sometimes 1/2 cup is too much- start with 1/4 cup so sauce isn't overly thick).

Pour over hot cooked pasta (fettucine is nice- whole wheat is healthiest!)  Also delicious with cubes of cooked chicken or shrimp.  If you want to be exotic- add artichoke hearts!

Makes 4-6 servings (130 cal and 6.4 grams of fat for 4 servings.  87 calories and 4.2 grams of fat for 6 servings.)

OR you can use it for a different type of pizza sauce!  Pour over pre-made pizza crust.  Add 2 cups cooked cubed chicken breasts.  Then sprinkle shredded mozzarella cheese (or reduced fat cheese) over the top and bake at 400` for 10- 15 minutes until cheese melts and crust is golden brown. (If you want to be REALLY healthy- top pizza crust with fresh spinach before adding sauce, chicken and cheese.)