Sometimes you just really want comfort food, especially when the weather is cooler. Winter time is just about the time you crave casseroles, creamy soups and other heartier fare. You can enjoy the comforts of creamy food without all the excess calories and fat. Here’s a heart-healthy make-over of one of my favorite eats –– Fettuccini Alfredo. It’s creamy, tasty and satisfying.
Nutri-Savvy’s Tip: A trick to lowering your caloric intake from pasta is by substituting half the amount of pasta for veggies – just mix ‘em in. (This adds color and texture to your dish.) And keeping the creaminess without the excess fat, isn’t to tricky if you have the right ingredients (Plain Nonfat Greek Yogurt is a great substitute for cream). Enjoy my heart-healthy Low-Cal Fettuccine Alfredo:
Recipe Serves 6:
- 6 Tablespoons Fat Free Sour Cream (or Plain Nonfat Greek Yogurt)
- 1/2 cup lowfat or reduced fat milk (or milk alternative)
- 4 ounces fettuccine pasta, uncooked
- 2 tbsp. non-dairy butter alternative (I used Smart Balance Light)
- 2 tbsp. flour
- 2-3 Tablespoons low sodium vegetable broth
- Optional: 1-2 Tablespoons fresh lemon juice
- 1/2 tsp salt (or no salt seasoned salt)
- 1 Tablespoon garlic powder
- 1/4-1/ 2 tsp. fresh ground black pepper
- 1/2 cup grated Pecorino Romano or parmesan cheese
- 3 cups steamed broccoli
- pine nuts for garnish
- 3/4 cup basil, chopped finely (or use 1-2 Tbsp of dried basil)
Directions:
- Cook the fettuccine pasta, drain, mix in a drop or two of oil to keep pasta from sticking. Then set aside.
- For the sauce: First you have to make a rue. Melt butter (or alternative) on stove in a pan. Whisk in flour for the rue. Then slowly add in vegetable broth. Let it thicken. Keep heat medium-low while whisking in milk. Then add in garlic and cheese til melted and well-incorporated and then add in a couple Tablespoons of finely chopped basil (reserve rest of basil for garnish). Turn off heat. (Optional: mix in lemon juice if necessary to balance flavors). Blend in fat-free sour cream (or plain nonfat Greek yogurt) for creami-liciousness and add a little salt and pepper to finish it off.
- Add broccoli and sauce to the pasta. Serve with sprinkling of pine nuts (1 tsp) and a bit of chopped basil.
It’s Mmmmm-yummy — this lower-fat alternative to traditional Fettuccine Alfredo and has 3g fiber, plenty of veggies and 9 grams of satiating protein!! And it’s just 200 cal per serving.
