MMMMM----- Meal-Master Recipe via Home Cookin 1.3
 
       Title: Artichoke Tomato Alfredo
  Categories: Home Cookin,
       Yield: 1
 
       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)
     1/2 c  Fresh basil, chopped (or
            3 T
            Chopped dried basil)
       2 tb Whole wheat flour
     1/2 c  (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 flourto thicken. Mix thoroughly,
   adding soy or rice milk and flour to desired thickness. Don't
   cook the artichokes for long, just enough heat allingredients 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.
 
 MMMMM