Amazing Alfredo - 53.9g Carbs, 6.2 g Fiber, 3.3g Sugar
Alfredo Sauce Only - 12.6g Carbs, 1.3g Fiber, 2g Sugar
From: PRCM Physician's Committee for Responsible Medicine
This elegant dish comes from Allison Rivers Samson, owner of Allison's
Gourmet and author of the award-winning column "Veganize It!" in
VegNews Magazine. Click in the box on the right to learn more about
Allison and the November fundraiser where your purchase of vegan
sweets will benefit PCRM!
This easy-to-make sauce captures all the rich deliciousness of Alfredo
without the dairy. If you are a traditionalist, serve over hot pasta
and garnish with parsley and fresh ground pepper. For the more adventurous,
try it over veggies, mixed with tomato sauce, or even use it as a creamy
soup base.
Servings: 4
1 cup raw cashews
2 Tbsp raw pine nuts
1 1/2 cups water
4 tsp fresh lemon juice
1 tsp minced garlic
1/16 tsp ground nutmeg
1 1/2 tsp salt
1/2 tsp freshly ground black pepper, plus more to taste
4 cups cooked fettuccine (or other pasta of your choice)
3 Tbsp freshly minced parsley
In a blender, grind cashews and pine nuts into a fine powder. Add
water, lemon juice, garlic, nutmeg, and salt. Blend until completely
smooth.
Transfer to a small saucepan over medium heat and whisk as you bring
to a boil. Reduce heat to low and simmer for 7 minutes, whisking
regularly. Stir in black pepper.
Serve over hot pasta and garnish with parsley and fresh ground pepper
to taste.
Servings: 4
Nutrition per Serving:
407 Calories, 17.7 g Fat, 3.1g Saturated Fat, 36.2% Calories from Fat,
0mg Cholesterol, 15.1g Protein, 53.9g Carbs, 6.2 g Fiber, 3.3g Sugar,
901 mg Sodium, 46 mg Calcium, 4.3mg iron, 48 mcg Selenium, 338mg Potassium,
147 mcg beta-carotene, 6.6mg vitamin C, 23mcg folate
***Note: Although delicious, the nuts in this recipe elevate the fat
content and make this a dish to consume sparingly.
Nutrition From: www.caloriecount.about.com
Does not include pasta! This is for the sauce only! Salt also omitted!
Servings: 4
Serving Size: 134 g
Nutrition per Serving:
229 Calories, 169 Calories from Fat, 18.8g Total Fat, 3.4g Saturated Fat,
0mg Cholesterol, 9mg Sodium, 12.6g Total Carbs, 1.3g Dietary Fiber,
2g Sugars, 5.9g Protein
Vitamin A 0% - Vitamin C 4% - Calcium 2% - Iron 13%
Nutrition Grade: C+
Good points:
No cholesterol
Very low in sodium
Low in sugar
High in magnesium
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