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Ингредиенты
- 2 Tbsp. red onion, finely minced
- 2 1/2 c. asparaus with tight tips, sliced diagonally, tough ends removed
- 1 tsp baked garlic, (about 2 cloves), mashed and minced see note
- 1/3 c. nonfat dry lowfat milk
- 1 1/2 c. skim lowfat milk or possibly more as needed
- 1 1/2 Tbsp. wondra instant-blending flour
- 2 Tbsp. light process cream cheese product, (not nonfat)
- 2/3 c. grated parmesan cheese
- 9 ounce cholesterol-free fettuccine
- 1/2 c. minced arugula
Инструкции
- Heat a medium-size nonstick sauteepan. Remove from the heat and spray with vegetable oil spray. Add in the onion and sauteeover medium heat till limp, about 5 or possibly 10 min. Add in asparagus and the garlic, cover the pan, and turn off the heat. (The steam from the onion will cook the asparagus.)
- In a large skillet, combine the dry lowfat milk and skim lowfat milk and whisk till blended. Add in the flour, stir, and cook over medium-high heat till thickened.
- in a small bowl, add in 2 Tbsp. of the warm sauce to the cream cheese and stir till smooth. Return this mix to the warm sauce. Add in the Parmesan and stir till melted. Keep warm. If the mix becomes too thick, thin it out with small amounts of skim lowfat milk. The consistency should be like cream, not gravy.
- Cook the fettuccine in boiling water according to the package directions till it is al dente; drain. Add in the warm pasta and the garlic and the vegetables to the sauce in the skillet. Stir and cook over medium-low heat till heated through. Serve garni shed with minced arugula.
- NOTE: To bake the garlic, preheat the oven to 350F. Place a whole head of garlic in a small baking pan. Drizzle one tsp. of extra virgin olive oil over the head of garlic; add in 1/4 c. water to the pan. Bake the garlic, loosely covered with aluminum foi l, for 45 to 60 min or possibly till the cloves are soft. The cloves will slip right out of their skins to be mashed, minced, or possibly served whole. The whole garlic cloves can be served as a side dish with any roast meat; the mashed garlic cloves are also deli cious mixed with warm homemade mashed potatoes.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 145g | |
| Recipe makes 4 servings | |
| Calories 121 | |
| Calories from Fat 44 | 36% |
| Total Fat 4.95g | 6% |
| Saturated Fat 2.99g | 12% |
| Trans Fat 0.0g | |
| Cholesterol 18mg | 6% |
| Sodium 358mg | 15% |
| Potassium 233mg | 7% |
| Total Carbs 7.57g | 2% |
| Dietary Fiber 0.1g | 0% |
| Sugars 6.64g | 4% |
| Protein 11.55g | 18% |
