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Goldy's Low Fat Fettuccine Alfredo With Asparagus Recipe

Goldy's Low Fat Fettuccine Alfredo With Asparagus Recipe

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Goldy's Low Fat Fettuccine Alfredo With Asparagus

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Ingredients:

Serving

2 tbsp finely chopped red onions
2 1/2 cups diagonally sliced asparagus , tough ends removed
1 tsp mashed and chopped baked garlic (see note )
1/3 cup nonfat dry milk powder
1 1/2 cups skim milk
1 1/2 tbsp instant-blending wondra flour
2 tbsp light cream cheese ( neufchatel(not nonfat)
2/3 cup grated parmesan cheese
9 oz cholesterol-free fettuccine pasta
1/2 cup chopped arugula

Directions:

Heat a medium-size nonstick saute pan.
Remove from heat, and spray with vegetable oil spray.
Add onion, and saute until limp-5-10 minutes.
Add asparagus and garlic, cover the pan, and turn off the heat (the steam from the onion will steam the asparagus).
In a large skillet, combine the dry milk and skim milk, and whisk until blended.
Add flour, stir, and cook over med-high heat until thickened.
In a small bowl, add 2 tablespoons of this sauce to the cream cheese, and stir until smooth.
Return this mixture to the hot sauce.
Add parmesan, and stir until melted.
Keep hot.
If the mixture gets too thick, thin it out with small amounts of skim milk.
Cook fettucine according to package directions.
Add hot pasta and garlic and vegetables to the sauce in the skillet.
Stir and cook over medium-low heat until heated through.
Serve garnished with chopped arugula.
**NOTE**.
To bake garlic, preheat oven to 350. Place a whole head of garlic in a small baking pan. Drizzle one tsp of olive oil over the head, add 1/4 cup of water to the pan.
Bake, loosely covered for 45-60 minutes or until soft.
The cloves will slide right out, and can ve mashed, chopped or served whole.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	156.7 Kcal (656 kJ)
Calories from fat	66.19 Kcal
		% Daily Value*
Total Fat	7.35g	11%
Cholesterol	24.97mg	8%
Sodium	338.7mg	14%
Potassium	404.74mg	9%
Total Carbs	10.73g	4%
Sugars	7.96g	32%
Dietary Fiber	1.84g	7%
Protein	12.03g	24%
Vitamin C	6.9mg	11%
Iron	1.9mg	10%
Calcium	433mg	43%

Amount Per 100 g
Calories	68.49 Kcal (287 kJ)
Calories from fat	28.93 Kcal
		% Daily Value*
Total Fat	3.21g	11%
Cholesterol	10.91mg	8%
Sodium	148.04mg	14%
Potassium	176.91mg	9%
Total Carbs	4.69g	4%
Sugars	3.48g	32%
Dietary Fiber	0.8g	7%
Protein	5.26g	24%
Vitamin C	3mg	11%
Iron	0.8mg	10%
Calcium	189.3mg	43%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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