Vegetable Alfredo - Slender Kitchen
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Vegetable Alfredo

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366
Calories 
61g
Carbs 
14g
Fat 
20g
Protein 
10
Weight Watchers® SmartPoints™
(9 PointsPlus®)

Recipes Content

Recipe

Alfredo is one of those things that seems like it would be impossible to make lower calorie but there are ways to create a delicious cheesy sauce without so much fat and calories. To lower the calories, this recipe uses low fat milk and Parmesan cheese. Then to amp things up even more, asparagus, cauliflower, sundried tomatoes, and mushrooms are added.

Prep Time

Vegetable Alfredo

17
Prep Time: 
Cook Time: 
Total Time: 

Ingredients

4
  • 8 oz. high fiber pasta
  • 1 lb. asparagus, trimmed and chopped
  • 1/4 cup sundried tomatoes (not packed in oil)
  • 8 oz. fresh mushrooms, sliced
  • 2 cups cauliflower florets
  • 4 U garlic cloves, minced
  • 2 tbsp. light butter
  • 2 tbsp. whole wheat flour
  • 1/2 cup grated Parmesan cheese
  • 1.25 cups fat free milk
  • 1 U Zest of 1 lemon
  • Salt and pepper to taste

Nutritional Facts

Serving Size: 
1.5 cups
Amount Per Serving
Calories 366
Calories from Fat 126
% Daily Value *
Total Fat 14g
22%
Saturated Fat 5g
25%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 18mg
6%
Sodium 299mg
13%
Total Carbohydrate 61g
21%
Dietary Fiber 11g
44%
Sugars 11g
Protein 20g

Directions

  1. Prepare the pasta according to package directions to al dente. Drain and set aside.
  2. Heat a nonstick skillet over medium high heat. Spray with cooking spray.
  3. Add the asparagus, sundried tomatoes, mushrooms, cauliflower, and garlic. Cook for 6-8 minutes until tender.
  4. Meanwhile in a small pan, melt the butter. Whisk in the flour and cook for 1 minute until lightly browned. Whisk in the milk and cook until thick and bubbling.
  5. Stir in the cheese until it melts completely.
  6. Toss together the pasta, vegetables, sauce, and lemon zest. Season with salt and pepper.
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