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Recipe Name: Artichoke Tomato Alfredo Submitted by: Administrator
Source: Source Description:
Ethnicity: Last Modified: 2/22/2014
Base: Comments:
Course:  
Difficulty:
Preparation Time:
Number of Servings: 1

Ingredients:
1 Artichokes, not packed in
Oil), Oil
4 To 5 fresh tomatoes, chopped
Into large chunks
1 Onion, chopped fresh garlic
or 1 T garlic powder
1/2 Cup(s) Fresh basil, chopped or 3 T
Chopped dried basil), Chopped dried basil
2 Tablespoon(s) Whole wheat flour
1/2 Cup(s) or more non-fat Soy Moo or
Low-fat soy or rice milk
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.
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. File
ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip

Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 530
Calories From Fat: 266
Total Fat: 30.3g
Cholesterol: 0mg
Sodium: 699.2mg
Potassium: 2563.9mg
Carbohydrates: 62.4g
Fiber: 29g
Sugar: 12g
Protein: 20.1g


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