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Lowfat Microwave Pasta Alfredo Sauce

Delicious, healthy Fettucine Alfredo fast

Feb 12, 2009 Patti Miller

Want the creamy richness of Fettucine Alfredo without all the fat? Want it fast and easy? This recipe will thrill your taste buds in a hurry.

When Roman restauranteur Alfredo di Lelio concocted a new comfort food for his pregnant wife, he started something delicious. Soon, tourists from all over the world were bringing home tales of the magnificent sauce. When Twenties film stars Mary Pickford and Douglas Fairbanks returned from their honeymoon and served Fettucine Alfredo to guests, they spread the word even farther. The recipe has now been adopted as a classic American dinner dish.

This adaptation of the famous dish is for those who would like to recreate the creamy richness without needing a wheel barrow to leave the table!

Instead of mainly fat and calories, this sauce is also nutritious. Each serving has over 200 mg of calcium and nearly 14 grams of protein.

The dish is quite filling for eight people. After the pasta water is boiling, it takes 15 minutes to hit the table with flavor. Add some fresh bread, a green salad, and maybe some cooked carrots and you have dinner!

Whole wheat or other types of noodles may be used. Egg noodles can be very tasty with this sauce, as can spinach or lemon pepper linguine. People who have difficulties with gluten can substitute their favorite gluten-free pasta.

Try adding vegetarian chicken or sauteed mushrooms to the sauce or on the side.

Ingredients

1 pound fettucine, linguine or other pasta
1 tablespoon butter
1/2 teaspoon garlic powder and a few sprinkles of salt to taste OR 1 teaspoon garlic salt OR 3 cloves of fresh garlic, pressed, and salt to taste
2 tablespoons flour, white, unbleached or whole wheat
2 cups milk, skim or lowfat
4 tablespoons light or Neufchatel cream cheese
3/4 cup grated Parmesan cheese
a sprinkle of fresh parsley, if desired

Directions

Cook pasta according to directions on the box. Drain well. If the pasta is deposited in the water when you begin the sauce, they should finish at about the same time.
In a large microwave-safe bowl, melt the butter. Add your choice of garlic and salt, stir, and microwave for 20 seconds.
Stir in flour, then gradually whisk in milk. Microwave for 2 minutes, stir, then microwave until thick and bubbly, stirring every minute. This should take about three more minutes, depending on your microwave.
Add cream cheese and Parmesan cheese. Mix well, and return to the microwave for one minute more. Taste for seasoning, and add more salt or garlic if you like.
Pour sauce over hot pasta and sprinkle on parsley. Enjoy!
Delight your family and friends with this quick, nutritous treat!

Nutrition data from the UDSA Nutrient Data Laboratory.

The copyright of the article Lowfat Microwave Pasta Alfredo Sauce in Vegetarian Cuisine is owned by Patti Miller. Permission to republish Lowfat Microwave Pasta Alfredo Sauce in print or online must be granted by the author in writing.