This recipe is safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use gluten-free pasta in this dish.
"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 garbanzo flour is a perfect thickening agent for white sauces such as the base for this Alfredo. Beyond being gluten free, the flour is easier to cook with because it is less likely to clump like white wheat flour will.
The nutrition facts in this recipe use corn pasta. This is a great choice and one that is popular in Spain. I prefer the gluten free pastas made with quinoa flour. They hold up better and have a nice nutty flavor and a bit more fiber.
Servings: 2 | Serving size: 2 ounces pasta with sauce
Cooking Time: 30 Minutes
This recipe can easily be multiplied and leftovers are fair.
Serve with Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Parmesan Zucchini
|1 tsp||extra virgin olive oil|
|2 cloves||garlic (minced)|
|1 Tbsp||garbanzo flour|
|3/4 cup||2% milk (chilled)|
|1 ounce||semi-soft goat cheese|
|1 ounce||Parmigiano-Reggiano (grated)|
|4 ounces||gluten-free fettuccine|
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).
While the pasta is cooking 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 garbanzo flour slowly and cook for about one minute.
Stir continuously to blend the oil and flour. Cook for about two minutes stirring continuously.
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.
When the pasta is cooked, drain well and then add the pasta to the alfredo sauce, tossing to coat thoroughly. Serve immediately.
Serving size: 2 ounces pasta with sauce
Amount Per Serving
|Calories 397||Calories from Fat 120|
|% Daily Value|
|Total Fat 13g||22%|
|Saturated Fat 6g||28%|
|Monounsaturated Fat 5g|
|Trans Fat 0g|
|Total Carbohydrates 53g||17%|
|Dietary Fiber 6g||21%|
|Vitamin A 7%||Vitamin C 4%|
|Calcium 35%||Iron 6%|
|Vitamin K 1 mcg||Potassium 406 mg|
|Magnesium 98 mg|