Makes 4 servings
Fettuccine Alfredo
Preparation time: 30 minutes
Cook time: 15 minutes
| 9 oz. |
uncooked fettuccine pasta |
| 1/4 c. |
dry wine or sherry |
| 1/2 lb. |
sliced mushrooms |
| 1 |
red pepper, chopped |
| 1 |
green pepper, chopped |
| 1 c. |
broccoli florets |
| 1 |
clove garlic, minced |
| 4 |
green onions, sliced diagonally |
| 1 1/2 Tbsp. |
tub margarine |
| 1 Tbsp. |
all-purpose flour |
| 1 c. |
skim milk |
| 1/2 c. |
grated Parmesan cheese |
| 1 Tbsp. |
lemon juice |
| 1/4 tsp. |
nutmeg |
- Cook pasta according to packages; drain and set aside.
- In a 12" skillet combine wine, mushrooms, peppers, broccoli, garlic and onions, cooking over medium heat, until onions are tender. If liquid begins to evaporate, add a small amount of water.
- In a second skillet, melt margarine. Blend in flour, then stir in 1/4 c. of milk. When blended, stir in remaining milk. Bring to a boil over medium heat for about 1 minute. Stir in Parmesan cheese, lemon juice and nutmeg.
- Add sauteed vegetables to mixture.
- Arrange fettuccine on serving plates, add sauce over pasta and serve.
Per serving: 378 calories, 17g protein, 60g carbohydrate, 7g fat, 2g saturated fat, 9mg cholesterol, 3g fiber, 251mg sodium.
| The seasoned cook can satisfy meat lovers by adding two sauteed chicken breasts cut up into bite size pieces or 16 oz. of shrimp with 1 T. olive oil until brown and add to sauce before serving. |
Mandarin Spinach Salad
Preparation time: 5 minutes
Cook time: 0 minutes
| 6 oz |
baby spinach |
| 1 can |
mandarin oranges or one fresh orange, peeled and diced |
| 1 |
red onion, thinly sliced |
| 2 Tbsp. |
slivered almonds, or chopped walnuts |
-
Toss spinach with oranges, onion and almonds.
-
Serve with citrus dressing.
Citrus Dressing
| 1/4 c. |
orange juice |
| 2 Tbsp. |
lime juice |
| 1 Tbsp. |
honey |
| 2 tsp. |
peanut oil |
| Pinch |
black pepper and salt |
- Combine ingredients in a small jar with lid and shake vigorously.
- Let stand for 5 minutes.
Per serving with citrus dressing: 105 calories, 3g protein, 15 carbohydrate, 5g fat, 0g saturated fat, 0mg cholesterol, 3g fiber, 37mg sodium.
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