Date:    Mon, 12 Sep 94 07:29:07 -1100
 From:    <neal@aloha.com>
 
 Artichoke Tomato Alfredo
 
 one can artichokes (not packed in oil)
 4-5 fresh tomatoes, chopped into large chunks
 1 medium onion, chopped fresh garlic (or 1 T garlic powder)
 1/2 cup fresh basil, chopped (or 3 T chopped dried basil)
 2 T whole wheat flour
 1/2 cup (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 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

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