Fettucine Alfredo - Healthy Version
Fettucine Alfredo (healthy version)
Recipe courtesy of Food Network Kitchens
The key to a tasty fettuccine alfredo is a creamy sauce. By cooking and blending cauliflower to a smooth puree, you get the creamy mouthfeel of butter and cream without the high calories and fat.
- 2 cups cauliflower florets, about 8-ounces
- 1 cup low-sodium chicken broth
- 8 ounces whole grain fettuccine pasta
- 1 teaspoon extra-virgin olive oil
- 2 cloves garlic, minced
- 1/2 cup low-fat evaporated milk
- Kosher salt and freshly ground pepper
- 3/4 cup frozen petite peas, thawed, (4 ounces)
- 1/4 cup grated Parmesan cheese
- 1 tablespoon unsalted butter
- 1 tablespoon chopped fresh parsley, plus extra for garnish
- 1 1/2 teaspoons finely grated lemon zest
Meanwhile, bring a large pot of salted water to a boil and cook the pasta until al dente, 8 minutes. Drain well, reserving about 1 cup pasta cooking water.
Heat the oil in a large skillet over medium heat. Add the garlic and cook until fragrant, about 30 seconds. Add the cauliflower puree and evaporated milk and bring to a simmer. Cook until slightly thickened, 5 minutes and season with salt and pepper. Stir in the peas until heated through, 2 minutes. Toss in the cooked pasta, Parmesan cheese and about 1/2 cup of pasta water until the noodles are coated but the sauce is still loose. Remove from the heat and toss in the butter, chopped parsley and lemon zest. (If the sauce seems thick, adjust the consistency with the remaining pasta water). Serve immediately sprinkled with chopped parsley.
Nutritional analysis per serving : Calories 324; Total Fat 7g (Sat Fat 3.5g, Mono Fat 2.5g, Poly Fat .5g) ;
Protein 16g; Carb 53g; Fiber 10g; Cholesterol 17mg; Sodium 326mg
The creaminess of this sauce calls for white wines that have richness, yet vibrant acidity.
Domaine Begude “Le Bel Ange” Chardonnay 2012
This “unoaked” Chardonnay is from the South of France and offers up a nice weight on the palate. Aromas of apples and pears are accented by a creaminess that leads to clean and dry finish.
Edi Keber Collio Bianco 2012 (click through to its pricing)
This gorgeous white hails from Collio, a DOC in northeastern Italy’s Friuli Venezia Giulia region, and is a blend of 3 indigenous grape varietals.
The Friulano is used for body and structure, Malvasia Istriana for its aromatics (peach, pear, white flowers and almonds), and Ribolla Gialla for acidity. These qualities create a wine with remarkable weight, body and a distinctive minerality typical of the region.
Click here to see more Recipes & Pairings.