Fettuccine Alfredo

From EatingWell: September 1998, The Essential EatingWell Cookbook (2004) — Subscribe Now!

Here, we blend garlic-infused low-fat milk, reduced-fat cream cheese and Parmesan cheese for a low-fat Alfredo sauce to replace traditional versions made with copious amounts of butter and heavy cream. With plenty of fiber from whole-wheat pasta and only 6 grams of fat per serving, you can put Alfredo back into your pasta repertoire.

6 servings

Active Time: 35 minutes

Total Time: 50 minutes

Nutrition Profile

Ingredients

2 cups low-fat milk
8 large cloves garlic, peeled
1/2 teaspoon salt
Freshly ground pepper, to taste
Pinch of ground nutmeg
1 pound whole-wheat fettuccine
2 tablespoons reduced-fat cream cheese, (Neufchâtel)
3/4 cup freshly grated Parmesan cheese, divided
3 tablespoons chopped fresh parsley

Preparation

Put a large pot of water on to boil.
Combine milk and garlic in a heavy medium saucepan; bring to a simmer over low heat. Simmer gently until the garlic is tender and the milk has reduced to 1 1/2 cups, 15 to 25 minutes. Let cool slightly.
Puree milk and garlic in a blender until smooth. (Use caution when blending hot liquids.) Return to the pan and season with salt, pepper and nutmeg. Keep the sauce warm.
Meanwhile, cook fettuccine until just tender, 8 to 10 minutes or according to package directions. Drain and transfer to a warmed large bowl.
Whisk cream cheese and 1/2 cup Parmesan into the sauce. Add to the fettuccine and toss well. Sprinkle with parsley. Serve immediately, passing the remaining 1/4 cup Parmesan separately.

Nutrition

Per serving: 361 calories; 6 g fat (3 g sat, 2 g mono); 17 mg cholesterol; 63 g carbohydrates; 19 g protein; 10 g fiber; 413 mg sodium; 210 mg potassium.

Nutrition Bonus: Selenium (83% daily value), Magnesium (28% dv), Calcium (26% dv).

3 1/2 Carbohydrate Serving

Exchanges: 4 starch, 1/2 low-fat milk, 1/2 fat