Artichoke Tomato Alfredo

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* Exported from MasterCook *

 

Artichoke Tomato Alfredo

 

Recipe By :

Serving Size : 2 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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1 can artichokes (not packed in oil)

4 fresh tomatoes -- (4 to 5) chopped into large chunks

1 medium onion

2 cloves garlic -- chopped fresh (or 1 T garlic powder)

1/2 cup fresh basil -- chopped (or 3 T dried basil)

2 T whole wheat flour

1/2 cup Soy Moo or low-fat (lite) soy or rice milk -- (or more)

 

Prepare whole wheat fettucini, macaroni or spaghetti noodles al dente. Place

onion, tomato, garlic and basil in a non-stick pan and saute in a little the of

the liquid from the can of artichokes. Cut the artichokes into small pieces. Add

the artichokes (and liquid) into the saute with a little flour to thicken. Mix

thoroughly, adding soy or rice milk and flour to desired thickness. Don't cook

the artichokes for long, just enough heat all ingredients and to blend sauce to

desired thickness. Top the pasta with the artichoke sauce.

 

Serves 2, each: Calories 210, Fat 1.5 g. (6% cff), Carbohydrate 46 g., Protein

10.7 g. (Pasta = 100 calories/cup).

 

 

Healing Heart Hint:

Fresh basil and other herbs, as well as fresh garlic and onions, make a tastier

and much more fragrant dish. If time and convenience prevent you from using

fresh herbs, use dried ones. If you enjoyed the dish, you'll like it even more

with fresh ingredients. Basil, oregano and parsley grow easily and well in a

window box at home. Many fresh herbs can be chopped and frozen in zip-close

bags. Spices retain their flavor longer when stored air-sealed, away from light

and heat.

 

 

Source:

" http://heart.kumu.org/alfredo.html "

 

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Per Serving (excluding unknown items): 487 Calories; 3g Fat (5.5% calories from

fat); 20g Protein; 105g Carbohydrate; 19g Dietary Fiber; 0mg Cholesterol; 31mg

Sodium. Exchanges: 6 Grain(Starch); 3 1/2 Vegetable; 1/2 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0