Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
"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
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.
Servings: 2 | Serving size: 2 ounces pasta with sauce
Cooking Time: 30 Minutes
This recipe can easily be multiplied and leftovers are fair at best.
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.
Serving size: 2 ounces pasta
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|
|Total Carbohydrates 51g||17%|
|Dietary Fiber 2g||8%|
|Vitamin A 10%||Vitamin C 12%|
|Calcium 34%||Iron 16%|
|Vitamin K 52 mcg||Potassium 313 mg|
|Magnesium 57 mg|