Heart Healthy Fettuccini Alfredo
8 ounces
dry fettuccini pasta
2 cups well-cooked canelli, great northern or white
beans*, no added salt (fill cups with beans and add cooking liquid to top of
cup)
2 cups unflavored Silk soy milk
3/4 teaspoon garlic powder
1/8-1/4
teaspoon freshly ground nutmeg
1/4 cup grated low-fat Pecorino Romano sheep's
milk cheese* or low-fat Soy Veggie Parmesan cheese*
1/2 cup dried tomatoes*
(rehydrated by soaking in boiling water for 20 seconds, drained, allowed to
cool, and then sliced into thin strips)
2 cups small broccoli flowers
Begin heating a large pot of water for cooking the pasta. In a blender, puree beans, milk, garlic powder, and nutmeg until very smooth and creamy. When water starts boiling, add dry fettuccini pasta to water. While pasta begins to cook, bring bean and milk mixture to a temperature just below simmering in a medium-sized pot, stirring occasionally. Remove the sauce from the burner, and stir in the grated cheese. Adjust the seasoning of the sauce, if desired. Add broccoli to the cooking pasta and cook the broccoli with the pasta for the last couple of minutes. When the pasta is cooked yet still firm, drain and return it to its pot; add the sauce and the sliced tomatoes to the pasta. Transfer fettuccini to a serving dish and garnish with Italian parsley. Serves 8.
*Sodium content can vary considerably depending on sodium content in the cooked beans, cheese, and dried tomatoes. This recipe uses beans and pasta with no added salt.
Nutritional information per
serving:
Calories 200
Fat 3 gms
Saturated fat 0.7
gm
Cholesterol 24 mgs
Sodium 120* mgs
Fiber 5 gms
Diabetic exchange
1 lean protein, 2 starch
Heart Healthy Food sponsored by
LOMA LINDA INTERNATIONAL
HEART INSTITUTE
Recipe source: Dr. Dean Ornish, cardiologist
Preventive
Medicine Research Institute
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