Light Alfredo Pasta
201
Unlike traditional alfredo sauce, this light version has much less fat and calories but still tastes creamy and delicious. Broccoli not only adds some bright color to the dish, but also provides lots of nutrients. For an even healthier version, use whole wheat pasta.
Ingredients
| Alfredo sauce | |||
| 1 | small |
onions
diced |
|
| 1 | each |
garlic cloves
small, minced |
|
| 2 | teaspoons |
vegetable oil
|
|
| 2 | cups |
milk, skim
|
|
| 1 | cup |
stock
chicken or vegetable |
|
| 3 | tablespoons |
all-purpose flour
|
|
| ½ | teaspoon |
salt
|
|
| ½ | teaspoon |
black pepper
coarse |
|
| ½ | cup |
Parmesan cheese
grated |
|
| pasta | |||
| 1 | pound |
pasta, penne
or other pasta, preferably whole wheat |
|
| 16 | ounces |
broccoli florets
|
|
Directions
Cook onion, and garlic clove in vegetable oil over medium heat until golden.
Mix skim milk, chicken broth, flour, salt and pepper; stir into onion mixture and bring to a bubble.
Reduce heat and simmer until thickened.
Meanwhile, bring a large pot of water to a boil and cook pasta according to package directions.
Add broccoli to sauce about 10 minutes before pasta is finished cooking.
Just before serving, stir cheese into sauce.
Toss pasta with sauce and serve hot.
Nutrition Facts
Serving Size 247g (8.7 oz)Amount per Serving
Calories 39213% of calories from fat
% Daily Value *
Total Fat 6g
9%
Saturated Fat 2g
10%
Trans Fat
0g
Cholesterol 9mg
3%
Sodium 507mg
21%
Total Carbohydrate
22g
22%
Dietary Fiber 3g
11%
Sugars g
Protein
36g
Vitamin A 14%
•
Vitamin C 37%
Calcium 23%
•
Iron 18%
* based on a 2,000 calorie diet
How is this calculated?
