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  • 2 c. nonfat cottage cheese
  • 3 Tbsp. grated Parmesan cheese [i used a combo of fontina & parm]
  • 1/2 c. evaporated skimmed lowfat milk
  • 1/2 tsp chicken flavored granules
  • 2 Tbsp. butter-flavored granules
  • 1/2 tsp dry basil
  • 1/4 tsp grnd black pepper
  • 1 dsh grnd red pepper
  • 1 Tbsp. flour [i used about 1/2 Tablespoons flour & 1/2 Tablespoons cornstarch] [optional: a few dribbles for flavor] [ maybe 1.5 t of extra virgin olive oil] [optional: i like "sauteing" onions and mushrooms in the pan before adding the Alfredo]


  1. (Yield: 2 3/4 c.)
  2. The only modification I have made is the addition of 1 Tbsp. of flour to the whole thing before blending. Also, make sure you only heat it sufficient to get it good and hot before serving. Otherwise, it wants to liquefy (that is why I added the flour).
  3. Combine all ingredients in container of an electric blender; process till smooth. Pour into a small saucepan; cook sauce over low heat, stirring constantly, till thoroughly heated.
  4. NOTES : I was so surprised to see which Reggie posted one of my favorite recipes from 1994!! Sure brings back memories for me. Back in November of 1994 I was 11 months into my very low fat lifestyle change that led to a weight loss of 140 lbs. Thanks to the fat free list which I started out with and then THIS list serve, I learned how to cook all over again and how to modify a lot of my own recipes.
  5. Anyhow...I noticed which the cottage cheese was missing from the recipe. Reggie and I exchanged emails and thanks to Reggie, here is the original posting from 1994 that includes additional modification suggestions from Alekz Traynor. I HAVE added cooked fresh mushrooms to this recipe and it is YUMMY!! I LOVE THIS LIST!!! Thanks Reggie!!
  6. P.S. I love this stuff!! A little goes a long way and it keeps well in the frig.

Nutrition Facts

Amount Per Recipe %DV
Recipe Size 428g
Calories 404  
Calories from Fat 73 18%
Total Fat 8.25g 10%
Saturated Fat 4.29g 17%
Trans Fat 0.0g  
Cholesterol 46mg 15%
Sodium 1561mg 65%
Potassium 531mg 15%
Total Carbs 30.43g 8%
Dietary Fiber 0.4g 1%
Sugars 9.67g 6%
Protein 50.32g 81%
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