Intro to Cooking: Greek Yogurt (and Fettuccine Alfredo!)

If you’ve been a CollegeCandy reader for some time, you know we run our Intro to Cooking series every week, where even the most kitchen-shy co-ed can find easy, yummy recipes to please her suitemates (and sweet tooth!). Starting today, we’ll be changing things up in Intro to Cooking: you’ll still get the fabulous recipes you love, but we’ll be including background nutritional info on specific ingredients that are must-haves in every college girl’s pantry.

The Ingredient: Greek Yogurt

Every health-conscious girl knows yogurt builds stronger bones and is a good source of protein. But did you know that not all yogurts are created equal? Check out the nutrition label on the cups in your fridge–many “light” and fat-free yogurt brands substitute extra sugar and preservatives for fat. For a leaner, creamier, alternative, try Greek yogurt. It packs a giant protein punch (usually 14g or more, almost a third of your daily value!) and boasts more digestive system-cleansing active cultures than regular yogurt. Plus, it comes in guilt-free, fat-free varieties (with none of the added sugar!), and because it doesn’t separate, it’s great for baking or cooking.

Easy Meals

1. Plain, with sliced banana, strawberries, and/or blueberries. (Seriously, it’s so filling, I eat it every day for breakfast!)
2. Mix 2oz with 1/2 cup granola or oatmeal, a touch of cinnamon, and some maple syrup. Let sit overnight in the fridge or enjoy immediately. (Bonus: add pumpkin puree for added flavor).
3. Toss some M&Ms or chocolate chips with peanuts in a cup for a healthy dessert.

The Recipe: Fettuccine Alfredo

When I saw a recipe for a so-called healthy alternative to everyone’s favorite artery-clogging Italian staple, I knew I had to try it for myself to pig out on carbs and cheese see if the claim was as delicious as it was nutritious. I’m pleased to report that it satisfies my taste buds as much as it does my conscience.  Most Alfredo sauces are laden with heavy cream, milk, and butter, but this one substitutes Greek yogurt for most of the saturated fatty original ingredients.

The original recipe, by reality-show star Rocco DiSpirito, can be found at Runner’s World, though here is my adaptation:

8 ounces whole-wheat fettuccine (or quinoa fettuccine, to go gluten-free)
1 tablespoon butter
2 teaspoons cornstarch
3/4 cup low-fat, low-sodium chicken broth
3/4 cup grated Parmigiano-Reggiano cheese
3/4 cup Greek yogurt
Salt, pepper, basil to taste

1. Cook fettuccine according to box instructions. While pasta cooks, melt butter in a large nonstick saute pan over medium heat.
2. Whisk chicken broth and corn starch in a small bowl until smooth. Pour into saute pan, raise the heat, and bring sauce to a simmer, whisking occasionally.
3. Whisk in the cheese until melted. After removing the pan from heat, whisk in yogurt until smooth.
4. Toss fettuccine with the Alfredo sauce and season with salt, pepper, and basil. Serves four.

Calories: 386
Carbs: 47g
Protein: 18g
Fat: 10g



    1. dot says:

      Yum! I'm gonna make this soon…

    2. Kemi says:

      This sounds delicious! I must try it sometime soon!

    3. […] Chop it up and add it to Greek yogurt for a sweet-and-sour combo. 2. Drizzle some pineapple slices in maple syrup, place on an aluminum […]

    4. oh i just love cooking and eating. i love to cook pasta recipes and the like.:'*

    5. me and my sister loves to cook foods at home and we always love homecooked meals;;,

    6. my mother and i loves to do cooking and baking~:*

    7. Stacia says:

      I am HUGE fan of this recipe!! I have "issues" with cholesterol and this is a great alternative for regular Alfredo sauce.

    8. esmy says:

      awesome! I made this. I substituted olive oil instead of the butter. I'm a vegetarian so I used vegetable broth… and also added some fresh basil and cherry tomatoes at the very end. I only had fusilla pasta in my cupboards, so I used that. came out great.

    9. laurenturtonphotography says:

      This so tasty!!!! Love what greek yogurt can do.

    10. Ucongold says:

      I just made this for hubby and me and it is delish. I added lots of garlic, but otherwise made the recipe as printed. My hubby had no idea it was healthy–he thought there was a bit of lemon juice and he liked it. Will save in my recipes now!

    11. susana says:

      I just tried this yesterday but the parmesan cheese when all gritty on me? Maybe I did not left it melt long enough before adding the yogurth? Flavour was good but it did not have an smooth consistency…

      Any thoughts?

      1. Kaylamar says:

        Did you make sure to simmer the chicken broth mixture?

      2. LaylaB says:

        try reducing the heat after adding the cheese; high heat leads to gritty texture when cooking with cheese

    12. Andi says:

      Amazing! Even my kids loved it and they are not easy to fool. I added sautéed mushrooms for an extra kick. Thank you!

    13. Kaylamar says:

      Alfredo is one of my favorite sauces, and this was up to par! I do not like the taste of sour cream, which is comparable to plain greek yogurt, so I am going to try and find a way to cover that taste a little more. Does anyone have any suggestions? We put chicken, green onions, broccoli, and tomato on top.

    14. Arte M Fan says:

      This looks tasty, will try it for breakfast tomorrow – lets see if it tastes as good as it looks…

    15. Chris says:

      what is the sodium content

    16. Nicki says:

      Just made this with turkey basil-artichoke meatballs and angel hair pasta. DELICIOUS! My husband and I agreed it tastes better than the heavy fat sauce normally made. Will definitely be keeping this recipe on hand. Yummy.

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