Recipe - Artichoke Tomato Alfredo

1 cn Artichokes (not packed in
Oil)
4 To 5 fresh tomatoes, chopped
Into large chunks
1 md Onion, chopped fresh garlic
(or 1 T garlic powder)
One half cup Fresh basil, chopped (or 3 T
Chopped dried basil)
2 tablespoon Whole wheat flour
One half cup (or more) nonfat Soy Moo or
Lowfat soy or rice milk

Prepare fettucini, macaroni or spaghetti noodles al dente. Place onion,
tomato, garlic and basil in a nonstick 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.

Neal Pinckney Makaha, Hawaii neal@aloha.com AH6HM. Fatfree Digest
[Volume 10 Issue 33], Sept. 13, 1994. Formatted by Sue Smith, S.Smith34,
TXFT40A@Prodigy.com using MMCONV.

File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip