Thursday, May 15, 2014

220 Calorie Awesome Alfredo with Veggies

In case you missed it on facebook, we're having another weight loss challenge group. Today is day 4 of a free 14 day challenge and then we'll go from there...but this is one of the recipes that I made today and it is just awesome! The stats are great too! 

This will make 4 servings {about 1 1/2 cups each}
220 calories, 8 g fat, 31g chol, 210g sodium, 26.8 carbs, 6 g fiber, 10 g protein.

 Ace ate the whole pan...minus my serving, and I didn't even argue. It is a much healthier choice than most of the alfredo recipes I've seen.  The secret is adding the vegetables to replace part of the pasta, using low fat cream cheese as part of the sauce, and dancing while you cook. Boom-vaaaa-vaaa-booom! I use a lot of garlic, but that will really boost the flavor factor! 

Chef Tess' 220 Calorie Alfredo with Veggies

1 tablespoon butter {herb infused is awesome!}
6 clove garlic, minced fine
2 teaspoons all-purpose flour
1 cup low-fat (2%) milk
2 tablespoons Neufchtel or low-fat cream cheese
1/4 cup grated parmesan cheese, plus more for topping

4 oz (dry weight) fettuccini noodles or your favorite egg noodles (weight on this matters for calorie count)
8 oz green beans, fresh or frozen
1 cup carrots, julienne cut
Freshly ground pepper

Make the sauce: Melt the butter in a skillet over medium heat. Add the garlic and lemon zest and cook until the garlic is slightly soft, about 1 minute. Add in the flour and cook, stirring with a wooden spoon,1 minute. Whisk in the milk
and cook, whisking constantly, until just thickened, about 3 minutes. Add the Neufchatel and parmesan cheese; whisk until melted, about 1 minute. Stir in the chopped parsley.

Meanwhile, bring a large pot of salted water to a boil. Add the fettuccine, carrots and green beans cook until al dente, 8-10 to. Reserve 1 cup cooking water, then drain the pasta and return to the pot.

Add the sauce and 1/2 cup of the reserved cooking water to the pasta and gently toss to combine, adding more cooking water as needed to loosen. Season with salt. Divide among bowls and top with parmesan and pepper.

Yields 4 servings:
220 calories, 8 g fat, 31g chol, 210g sodium, 26.8 carbs, 6 g fiber, 10 g protein

Always My Very Best, 
Your Friend Chef Tess

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