Recipe for Week of
July
9, 2001
Vegetable Alfredo (Yield: 4 servings [1.5 cups/serving])
Ingredients:
- 8 ounces of pasta
- 2 cups skim milk
- 4 Tbsp flour
- 2 Tbsp margarine
- 1/2 cup parmesan cheese
- 1 can mixed vegetables, drained or 1 small bag of frozen vegetables thawed
Preparation Instructions:
1. Cook pasta according to package directions, drain, cover, and set aside.
2. Mix flour and milk together with a fork until lumps are gone and set aside.
3. In a medium sauce pan, melt margarine over low heat.
4. Add flour and milk mixture to melted margarine. Stir until thickened. Be careful not to burn.
5. Add in the parmesan cheese and stir to allow cheese to slightly melt. It will not be smooth
6. Add in vegetables and stir until hot.
7. Add in noodles and allow to become hot again.
8. Serve immediately.
Per serving: Calories 400; Fat 10gm; Saturated Fat 3 gm; Cholesterol 10 mg; Sodium 457 mg; Carbohydrate 59g; Dietary fiber 4 gm; Protein 17 gm; Vitamin A 46%; Vitamin C 6% mg; Calcium 32%; Iron 17%; Folate 8%
Recipe adapted from NC State University A&T State University Cooperative Extension. Expanded Food and Nutrition Education Cookbook. 2001.