This recipe is NOT safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
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 NOT safe for those who are sensitive to gluten.
"There are five elements: earth, air, fire, water and garlic."
Louis Diat, Chef
This is a the perfect example of a Dr. Gourmet Pantry Meal recipe. Every one of these ingredients is easy to keep on hand and the whole recipe takes about as long as it takes to cook the pasta. Next time you are at the grocery, buy two or three packages of frozen spinach to have on hand along with other Pantry Meals ingredients and you'll always have something quick and easy to make for dinner.
Eating healthy is as much about the amount of food you eat as any other issue. A serving size of pasta is two ounces (the amount in the Nutrition Facts on a box or bag of pasta). Since the standard box of pasta is one pound, there are eight servings in a box with each serving having about 200 calories.
There is usually not much fat in pasta, about a gram or so per serving. Most pasta is simply flour and water.
Servings = 2 | Serving size = 2 ounces pasta with sauce
Cooking Time = 30 Minutes
This recipe can easily be multiplied or divided by 2, but does not make very good leftovers. Here's the enhanced instructions for making Alfredo sauce (with pictures).
|1||10 ounce package frozen spinach (thawed and drained)|
|1 tsp||extra virgin olive oil|
|2 cloves||garlic (minced)|
|2 Tbsp||all purpose flour|
|1 1/2 cups||2% milk (chilled)|
|1 1/2 ounces||Parmigiano-Reggiano (grated)|
|4 ounces||whole wheat or spinach fettuccine|
The spinach can be pulled from the freezer and thawed on a plate in the refrigerator for about ten hours. Alternatively, the spinach can be thawed gently in the microwave. Once thawed place the spinach in a strainer and press out the excess water.
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 spinach and then the flour slowly and cook for about one minute. Stir continuously to blend the spinach and flour. Cook gently so the mixture doesn’t brown.
Slowly add the cold milk, whisking to keep from forming clumps. Blend in all of the milk until the sauce is smooth and begins to thicken.
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 with sauce
Servings = 2
Amount Per Serving
|Calories 373||Calories from Fat 112|
|% Daily Value|
|Total Fat 13g||20%|
|Saturated Fat 6g||31%|
|Monounsaturated Fat 4g|
|Trans Fat 0g|
|Total Carbohydrates 44g||15%|
|Dietary Fiber 7g||27%|
|Vitamin A 267%||Vitamin C 9%|
|Calcium 70%||Iron 22%|
|Vitamin K 597 mcg||Potassium 768 mg|
|Magnesium 171 mg|