Delicious Decisions: Fettuccine Alfredo

  • Serves: 8; 1 cup per serving


Description

Now you can have all the richness of Alfredo sauce with only a fraction of the usual sodium, saturated fat, and calories. The addition of lemon gives this dish a fresh twist.

Ingredients

16  ounces dried whole-grain fettuccine
1/4 cup fat-free milk and 1 1/4 cups fat-free milk, divided use
2    tablespoons all-purpose flour
1/4 cup shredded or grated Parmesan cheese and
1 1/2 tablespoons shredded or grated Parmesan cheese, divided use
2    teaspoons fresh lemon juice
1/8 teaspoon pepper (white preferred)
2    tablespoons finely snipped fresh parsley
1/4 teaspoon salt
1    medium lemon, cut into 4 wedges (optional)

Cooking Instructions

Prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Cover to keep warm.

Meanwhile, in a small bowl, whisk together 1/4 cup milk and the flour until smooth. Heat a medium saucepan over medium heat. Pour the mixture into the saucepan.

Whisk in the remaining 1 1/4 cups milk. Bring to a boil. Cook for 15 minutes, or until thickened, stirring constantly with a flat spatula to keep the sauce from sticking to the bottom of the pan.

Stir in 1/4 cup Parmesan and the lemon juice and pepper.

Transfer the pasta to a platter. Pour the sauce over the pasta. Sprinkle with the parsley, salt, and remaining 
1 1/2 tablespoons Parmesan. Garnish with the lemon wedges.



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Nutritional Analysis
Per serving
Calories Per Serving
235
Total Fat
2.0 g
Saturated Fat
1.0 g
Trans Fat
0.0 g
Polyunsaturated Fat
0.5 g
Monounsaturated Fat
0.5 g
Cholesterol
3 mg
Sodium
155 mg
Carbohydrates
47 g
Fiber
7 g
Sugar
4 g
Protein
11 g
Calcium
125 mg
Potassium
206 mg

Dietary Exchanges


3 starch, ½ very lean meat



This recipe is reprinted with permission from American Heart Association Low-Salt Cookbook, Fourth Edition, Copyright © 2011 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.