Now you can have all the richness of Alfredo sauce with only a fraction of the usual sodium, saturated fat, and calories. The addition of lemon gives this dish a fresh twist.

　　

Ingredients

Serves 8; 1 cup per serving

　　16 ounces dried whole-grain fettuccine

　　1/4 cup fat-free milk and 1 1/4 cups fat-free milk, divided use

　　2 tablespoons all-purpose flour

　　1/4 cup shredded or grated Parmesan cheese and 1 1/2 tablespoons shredded or grated Parmesan cheese, divided use

　　2 teaspoons fresh lemon juice

　　1/8 teaspoon pepper (white preferred)

　　2 tablespoons finely snipped fresh parsley

　　1/4 teaspoon salt

　　1 medium lemon, cut into 4 wedges (optional)

　　

Step 1

Prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Cover to keep warm.

　　

Step 2

Meanwhile, in a small bowl, whisk together 1/4 cup milk and the flour until smooth. Heat a medium saucepan over medium heat. Pour the mixture into the saucepan.

　　

Step 3

Whisk in the remaining 1 1/4 cups milk. Bring to a boil. Cook for 15 minutes, or until thickened, stirring constantly with a flat spatula to keep the sauce from sticking to the bottom of the pan.

　　

Step 4

Stir in 1/4 cup Parmesan and the lemon juice and pepper.

　　

Step 5

Transfer the pasta to a platter. Pour the sauce over the pasta. Sprinkle with the parsley, salt, and remaining 1 1/2 tablespoons Parmesan. Garnish with the lemon wedges.

　　

Nutrition information

Step 6

(Per serving)

　　

Step 7

Calories: 235

　　

Step 8

Total fat: 2.0g

　　

Step 9

Saturated: 1.0g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 0.5g

　　

Step 12

Monounsaturated: 0.5g

　　

Step 13

Cholesterol: 3mg

　　

Step 14

Sodium: 155mg

　　

Step 15

Carbohydrates: 47g

　　

Step 16

Fiber: 7g

　　

Step 17

Sugars: 4g

　　

Step 18

Protein: 11g

　　

Step 19

Calcium: 125mg

　　

Step 20

Potassium: 206mg

　　

Dietary Exchanges

Step 21

3 starch

　　

Step 22

1/2 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition