Ingredients (use vegan versions):
- one can artichokes (not packed in oil)
- 4-5 fresh tomatoes, chopped into large chunks
- 1 medium onion, chopped fresh garlic (or 1 tablespoon garlic powder)
- 1/2 cup fresh bazil, chopped (or 3 tablespoon chopped dried
- 2 tablespoon whole wheat flour
- 1/2 cup (or more) non-fat Soy Moo or low-fat soy or rice milk
- fettucini, macaroni or spaghetti noodles
Directions:
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 1.5 g. (6% calories from
fat), Carbohydrate 46 g., Protein 10.7 g.
Serves:
|
