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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"Tomatoes and oregano make it Italian; wine and tarragon make it French. Sour cream makes it Russian; lemon and cinnamon make it Greek. Soy sauce makes it Chinese; garlic makes it good."
-Alice May Brock, Owner of Alice’s Restaurant

The refrigerator light goes on...

Rich, creamy sauces can be healthy. Start with less fat, cook the roux carefully, stir constantly when adding the liquid and thicken with a lower fat creamy cheese.

Parmigiano-Reggiano

Parmesan is most famous in the USA in the green shaker box. None of the recipes on this site use that type of cheese.

All of the recipes that use parmesan call for Parmigiano-Reggiano. This is a hard granular cheese that originates in Parma Italy. Those made in the area of Parma and Reggio Emilia are the real deal. Whenever possible I use the Italian cheese (Parmigiano-Reggiano) rather than domestic or imports from South America. This costs more but the flavor difference is worth it.

Parmesans have about 9 grams of fat per ounce.  This is moderate for cheese.  Good parmesans have such a fine flavor you don’t need much. 

1 ounce cheese = 141 calories, 9g fat, 6g sat fat, 0 mono fat, 11g protein, 0g carbohydrates, 198mg sodium, 28mg cholesterol 


 

Fettuccine Alfredo



Servings = 2 | Serving size =2 ounces pasta with sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

Leftovers are fair at best. Here's the enhanced instructions for making Alfredo sauce (with pictures).

Serve with Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Healthy Caesar Salad or Roasted Beet and Fennel Salad or Yellow Squash and Onions or Zucchini Salad

1 tsp extra virgin olive oil
2 cloves garlic (minced)
2 tsp all purpose white flour
3/4 cup 2% milk
1 ounce semi-soft goat cheese
1 ounce Parmigiano-Reggiano (grated)
4 quarts water
4 ounces fettuccine
2 Tbsp flat leaf parsley (minced)

Heat the olive oil in a ten-inch non-stick skillet over medium heat and add the minced garlic. Cook very slowly and stir frequently. Do not allow the garlic to brown or it will become bitter.

Add the flour slowly and cook for about one minute. Stir continuously to blend the oil and flour. The mixture will be like coarse corn meal. Cook gently so the mixture doesn’t brown.

Slowly add the cold milk whisking to keep the sauce from forming clumps. Blend in all of the milk until the sauce is smooth and begins to thicken.

Add the goat cheese and whisk as it melts. When the sauce is smooth add the Parmigiano-Reggiano and whisk as it melts until the sauce is creamy. Reduce the heat to very low.

In a large pot heat the water to a boil. Add the fettuccine and cook until just tender (about 12 – 15 minutes for dried pasta). Drain well and then add the pasta to the sauce, tossing to coat thoroughly. Sprinkle the minced parsley over the top and serve.

Nutrition Facts

Serving size = 2 ounces pasta

Servings = 2

.

Amount Per Serving

Calories 372 Calories from Fat 83
  % Daily Value
Total Fat 9g 15%
    Saturated Fat 6g 29%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 24mg 8%
Sodium 341mg 14%
Total Carbohydrates 51g 17%
    Dietary Fiber 2g 8%
    Sugars 6g  
Protein 19g  
Vitamin A 10% Vitamin C 12%
Calcium 34% Iron 16%
Vitamin K 52 mcg Potassium 313 mg
Magnesium 57 mg