Skinny alfredo with shiitake mushrooms & spring peas [Recipe]


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For years, I wouldn’t even let myself think about heavy, high-calorie dishes like pasta alfredo — too dangerous if I wanted to keep off the pounds I lost. And then I realized you don’t need cream to make this Italian favorite.

Just 1/2 cup of heavy cream contains 207 calories, 22 grams of fat and 14 grams of saturated fat. So simply cutting out that one ingredient can do wonders on a recipe’s overall nutrition profile.

This skinny alfredo recipe is perfect for Meatless Mondays or any day you’re craving some serious comfort food without the huge serving of saturated fat. Add chicken or shrimp if you really want the protein.



  • 8 ounces of whole-wheat tagliatelle (or other long, thin pasta)
  • 5-6 ounces of frozen spring peas
  • 6 ounces of baby bella mushrooms, sliced
  • 1 small yellow onion, thinly sliced
  • 1/4 teaspoon of garlic powder
  • Salt and pepper
  • 4 tablespoons of olive oil
  • 3 garlic cloves, chopped
  • 3/4 tablespoon of marjoram
  • 2 1/4 tablespoons of flour
  • 1 cup of fat-free chicken broth
  • 1/2 cup of 2% milk
  • 1/4 teaspoon of pepper
  • 1/2 cup of Parmesan



  1. Boil a pot of water for the pasta and a small saucepan half full of water for the peas. Cook both according to directions, drain and set aside.
  2. In a large frying pan, heat 2 tablespoons of olive oil over medium-low heat. Throw in the onions and mushrooms, and cook until onions are translucent and mushrooms are brown. Turn off the heat, throw in the drained pasta and peas, and set aside.
  3. In a small saucepan, heat 2 tablespoons of olive oil over medium-low heat. Add garlic and marjoram and cook for approximately 3 minutes.
  4. Add 2 tablespoons of flour and cook, whisking constantly, for about 2 minutes. Gradually whisk in chicken broth. Once all chicken broth is added, add last 1/4 tablespoon of flour and whisk until smooth. Slowly whisk in the milk and pepper. Simmer, stirring gently, for about 5 minutes.
  5. Pour the sauce over the pasta and vegetables. Stir in the Parmesan, and serve.