Rocco's Fettuccine Alfredo

This is one of our tried and true recipes. I ripped it from the pages of Runner's World magazine in
April 2010, and the page is showing it's wear. Actually it's about to fall apart!

8 ounces whole wheat fettuccine
1 tablespoon butter
3 garlic cloves, minced
2 teaspoons cornstarch
pinch of ground nutmeg
3/4 cup low-fat, low-sodium chicken broth (once I used skim milk and added a little salt instead)
3/4 cup grated Parmigiano-Reggiano cheese
3/4 cup 5 percent Greek yogurt (I typically use the 0% yogurt)
       salt and freshly ground black pepper to taste

Bring a pot of salted water to a boil. Add fettuccine; cook according to package directions. While pasta cooks, melt butter in a large nonstick sauté pan over medium heat. Add garlic and cook two minutes. Combine cornstarch and nutmeg in a small bowl; whisk in chick broth until smooth. Pour into sauté pan, raise the heat, and bring sauce to a simmer, whisking occasionally. Whisk in 1/2 cup of the cheese until melted. Remove pan from heat. Whisk in yogurt until smooth. Toss fettuccine with Alfredo sauce. Season with salt and pepper. Top pasta with remaining cheese. Serves four.

Calories per serving: 336
Carbs: 47 G
Protein: 18 G
Fat: 10 G

Recipe by Rocco Dispirito.

We serve this with a side of green veggies and usually some crusty bread! At times, I even add veggie sausage because my son loves it, but veggie sausage adds lots of sodium.


Action item: Try this recipe if you're looking for a new pasta dish, and let me know how it works for you!

For further reading: Runners World recipes

Greek Yogurt

If you're not eating Greek yogurt already, you should give it a try! We tried it a few years ago and Ron mentioned that the plain would be a good substitute for sour cream. Since then, our Mexican food is topped with a dollop of plain Greek yogurt. So good! Then I started adding it to recipes. The first time was just because I was out of something else, but it's great for baking because it keeps the items (usually cookies or muffins in my case) very moist while also adding protein!

Many people prefer Greek yogurt for the thicker, creamier texture; buy plain and add your own fruit and/or add lowfat granola for extra flavor and texture for a healthy snack. I've noticed that the individual containers have MUCH less sugar than regular yogurt (though I recommend large containers to be kind to Mother Earth). Even blueberry Greek yogurt, for example, has 6 grams of sugar in one serving and I bet 20-something in "regular" yogurt with fruit. More on that topic later.


Action item: Try using Greek yogurt this week... as a snack, in a recipe or as a substitute for sour cream.

For further reading: Baking with Greek Yogurt - I haven't tried any of these recipes, but they sure look tempting!

Mmmmmm...

Guacamole!

For us, a batch of guacamole with crackers* is pure taste-bud heaven. We often argue about who's taking the most bites. (Usually, Ron). As with everything else, you need to be careful about ingredients. We've found an idea from allrecipes and changed it just a tiny bit.

1-2 avocados
Salsa
Plain Greek yogurt
Add ingredients (to taste) in a bowl, mash with a fork, and enjoy!


Avocados are a good source of fiber, potassium, and vitamins C,K, folate, and B6. Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat. One globe contains more than one-third daily value of vitamin C, and more than half the day’s requirements of vitamin K. (thank you WebMD).

There are quite a few calories in an avocado, so still watch your portion control. Avocados are a great substitute for mayonnaise on sandwiches as well. Remember, ask yourself before eating -- does this food fuel my body with nutrients I need? Avocado=yes, mayonnaise=no.

*snack crackers can be just as bad for you as other processed foods, so look for crackers with whole wheat, and very few ingredients, or there are some good crackers available made with rice and/or nuts if you can't or do not want to eat wheat. Triscuit Thin Crisps are mine and my son's favorite.

Action item: Try adding avocados to your meals - as a replacement for mayo, in salads or make guacamole.

For further reading: Avocado recipes