Low-Fat Fettuccine Alfredo

Name: Low-Fat Fettuccine Alfredo
Yield: Serves 8; 1 cup per serving
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)

January 26, 2012

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.

Recipe information

Yield
Serves 8; 1 cup per serving

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)

Preparation

Step 1
Prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Cover to keep warm.
Step 2
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.
Step 3
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.
Step 4
Stir in 1/4 cup Parmesan and the lemon juice and pepper.
Step 5
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.
Nutrition information
Step 6
(Per serving)
Step 7
Calories: 235
Step 8
Total fat: 2.0g
Step 9
Saturated: 1.0g
Step 10
Trans: 0.0g
Step 11
Polyunsaturated: 0.5g
Step 12
Monounsaturated: 0.5g
Step 13
Cholesterol: 3mg
Step 14
Sodium: 155mg
Step 15
Carbohydrates: 47g
Step 16
Fiber: 7g
Step 17
Sugars: 4g
Step 18
Protein: 11g
Step 19
Calcium: 125mg
Step 20
Potassium: 206mg
Dietary Exchanges
Step 21
3 starch
Step 22
1/2 very lean meat

American Heart Association Low-Salt Cookbook, 4th Edition

TagsPasta Fettuccine Parmesan Cheese Dairy Lemon Citrus Fruit Main Dinner Nut Free Vegetarian Easy Weeknight Meals Quick 30 Minutes or Less Simmer Cookbooks

Recipe information

Ingredients

Preparation

Step 1

Step 2

Step 3

Step 4

Step 5

Nutrition information

Step 6

Step 7

Step 8

Step 9

Step 10

Step 11

Step 12

Step 13

Step 14

Step 15

Step 16

Step 17

Step 18

Step 19

Step 20

Dietary Exchanges

Step 21

Step 22

Recipe notes