| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Dairy | Digest, Sept., Fatfree | 1 | Servings | |
INGREDIENTS
| 1 | cn | Artichokes (not packed in |
| Oil) | ||
| 4 | To 5 fresh tomatoes, chopped | |
| Into large chunks | ||
| 1 | md | Onion, chopped fresh garlic |
| (or 1 T garlic powder) | ||
| 1/2 | c | Fresh basil, chopped (or 3 T |
| Chopped dried basil) | ||
| 2 | tb | Whole wheat flour |
| 1/2 | c | (or more) non-fat Soy Moo or |
| Low-fat soy or rice milk |
INSTRUCTIONS
Prepare fettucini, macaroni or spaghetti noodles al dente. Place onion, tomato, garlic and basil in a non-stick pan and saute in a little the of the liquid from the can of artichokes. Cut the artichokes into small pieces. Add the artichokes (and liquid) into the saute with a little flour to thicken. Mix thoroughly, adding soy or rice milk and flour to desired thickness. Don't cook the artichokes for long, just enough heat all ingredients and to blend sauce to desired thickness. Top the pasta with the artichoke sauce. (Pasta is about 100 calories/cup.) Serves 2, each serving: Calories 210, Fat 1.5 g. (6% calories from fat), Carbohydrate 46 g., Protein 10.7 g. Neal Pinckney - Makaha, Hawaii - [email protected] - AH6HM. Fatfree Digest [Volume 10 Issue 33], Sept. 13, 1994. Formatted by Sue Smith, S.Smith34, [email protected] using MMCONV. File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip
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