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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"There are five elements: earth, air, fire, water and garlic."
Louis Diat, Chef

The refrigerator light goes on...

This is a the perfect example of a Dr. Gourmet Pantry Meal recipe. Every one of these ingredients is easy to keep on hand and the whole recipe takes about as long as it takes to cook the pasta. Next time you are at the grocery, buy two or three packages of frozen spinach to have on hand along with other Pantry Meals ingredients and you'll always have something quick and easy to make for dinner.

Portion Size

Eating healthy is as much about the amount of food you eat as any other issue. A serving size of pasta is two ounces (the amount in the Nutrition Facts on a box or bag of pasta). Since the standard box of pasta is one pound, there are eight servings in a box with each serving having about 200 calories.

There is usually not much fat in pasta, about a gram or so per serving. Most pasta is simply flour and water.


 

Pantry Meals: Spinach Fettuccine Alfredo



Servings = 2 | Serving size =2 ounces pasta with sauce

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe can be divisible by 2.

This recipe does not make very good leftovers. Here's the enhanced instructions for making Alfredo sauce (with pictures).

1 10 ounce package frozen spinach (thawed and drained)
1 tsp extra virgin olive oil
2 cloves garlic (minced)
2 Tbsp all purpose flour
1 1/2 cups 2% milk (chilled)
1 1/2 ounces Parmigiano-Reggiano (grated)
4 quarts water
4 ounces whole wheat or spinach fettuccine

The spinach can be pulled from the freezer and thawed on a plate in the refrigerator for about ten hours. Alternatively, the spinach can be thawed gently in the microwave. Once thawed place the spinach in a strainer and press out the excess water.

Heat the olive oil in a ten-inch non-stick skillet over medium heat and add the minced garlic. Cook very slowly and stir frequently. Do not allow the garlic to brown or it will become bitter.

Add the spinach and then the flour slowly and cook for about one minute. Stir continuously to blend the spinach and flour. Cook gently so the mixture doesn’t brown.

Slowly add the cold milk, whisking to keep from forming clumps. Blend in all of the milk until the sauce is smooth and begins to thicken.

When the sauce is smooth, add the Parmigiano-Reggiano and whisk as it melts until the sauce is creamy. Reduce the heat to very low.

In a large pot heat the water to a boil. Add the fettuccine and cook until just tender (about 12 – 15 minutes for dried pasta). Drain well and then add the pasta to the sauce, tossing to coat thoroughly. Sprinkle the minced parsley over the top and serve.

Nutrition Facts

Serving size = 2 ounces pasta with sauce

Servings = 2

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Amount Per Serving

Calories 373 Calories from Fat 112
  % Daily Value
Total Fat 13g 20%
    Saturated Fat 6g 31%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 29mg 10%
Sodium 555mg 23%
Total Carbohydrates 44g 15%
    Dietary Fiber 7g 27%
    Sugars 10g  
Protein 24g  
Vitamin A 267% Vitamin C 9%
Calcium 70% Iron 22%
Vitamin K 597 mcg Potassium 768 mg
Magnesium 171 mg