Artichoke Tomato Alfredo
one can artichokes (not packed in oil)
4-5 fresh tomatoes, chopped into large chunks <ruby used canned stewed ones>
1 medium onion, chopped fresh garlic (or 1 T garlic powder)
1/2 cup fresh basil, chopped (or 3 T chopped dried basil)
2 T whole wheat flour
1/2 cup (or more) non-fat Soy Moo or low-fat soy or rice milk
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.
And here's one that struck me as totally bizarre, but it's fatfree and I
copied it anyway. I can never resist a recipe that claims to have been
approved by the person who 'hates everything'.
D's Caribbean Surprise
15oz canned black beans, rinsed (or equivalent freshly cooked)
15oz canned tomatoes, drained (some liquid reserved)
1C frozen corn
1 1/2 C pineapple chunks
1/2 t ginger (powdered? grated? hmm)
1-2t curry powder
cooked rice or pasta
Combine all ingredients except rice or pasta and heat until flavors mingle
and everything is warmed. You may need to add some of the juice from the
canned tomatoes or pineapples if it gets too thick. Serve over rice or
pasta.
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