Main Ingredients:

See below ingredients and instructions of the recipe

Cooking Preparation of the Recipe:

1 cn Artichokes (not packed in
Oil)
4 To 5 fresh tomatoes, chopped
Into large chunks
1 md Onion, chopped fresh garlic
(or 1 T garlic powder)
1/2 c Fresh basil, chopped (or 3 T
Chopped dried basil)
2 tb Whole wheat flour
1/2 c (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 1.5 g. (6% calories from
fat), Carbohydrate 46 g., Protein 10.7 g.

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

Browse by categories