artichoke tomato alfredo

Categories
Fatfree
Vegetable
Tomato
Yield
1 servings
MeasureIngredient
1 can Artichokes (not packed in
  Oil)
To 5 fresh tomatoes, chopped
  Into large chunks
1 medium Onion, chopped fresh garlic
  (or 1 T garlic powder)
½ cup Fresh basil, chopped (or 3 T
  Chopped dried basil)
2 tablespoons Whole wheat flour
½ cup (or more) non-fat Soy Moo or
  Low-fat soy or rice milk

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 1½ g. (6% calories from fat), Carbohydrate 46 g., Protein 10.7 g.

Neal Pinckney - Makaha, Hawaii - neal@... - AH6HM. Fatfree Digest [Volume 10 Issue 33], Sept. 13, 1994. Formatted by Sue Smith, S.Smith34, TXFT40A@... using MMCONV.

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