Estimated Nutrition (whole recipe, rough)
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Artichoke | 1 medium (128g) | 60 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 can artichokes (not packed in
- oil)
- 4 to 5 fresh tomatoes, chopped
- into large chunks
- 1 med onion, chopped fresh garlic
- (or 1 t garlic powder)
- 1/2 cup fresh basil, chopped (or 3 t
- chopped dried basil)
- 2 tbsp whole wheat flour
- 1/2 cup (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. Fatfree digest [volume 10 issue 33], sept. 13, 1994