Creamy Light Fettuccine Alfredo
INGREDIENTS:
Vegetable cooking spray
1 tb Olive oil
1 c Sliced carrot
1 c Chopped onion
2 c Water
1 c Dried lentils, uncooked
1/3 c Long-grain rice, uncooked
1/2 ts Salt
1/2 ts Ground cumin
1/2 ts Coarsely ground pepper
27 1/2 oz No-salt-added chicken broth,
-(2 cans)
8 oz No-salt-added tomato sauce,
-(1 can)
2 c 2% low-fat milk
Vegetable cooking spray
1 tb Olive oil
1 c Sliced carrot
1 c Chopped onion
2 c Water
1 c Dried lentils, uncooked
1/3 c Long-grain rice, uncooked
1/2 ts Salt
1/2 ts Ground cumin
1/2 ts Coarsely ground pepper
27 1/2 oz No-salt-added chicken broth,
-(2 cans)
8 oz No-salt-added tomato sauce,
-(1 can)
2 c 2% low-fat milk
Coat a large Dutch oven with cooking spray; add oil. Place over medium-high heat until hot. Add carrot and onion; saute 5 minutes or until tender. Add water and next 7 ingredients; stir well. Bring to a boil; cover, reduce heat, and simmer 45 minutes or until lentils are tender.
Position knife blade in food processor bowl; add half of lentil mixture, and process until smooth. Pour puree into a bowl. Repeat procedure with remaining lentil mixture. Return puree to pan; stir in milk. Cook over low heat until thoroughly heated. Yield: 9 cups (serving size: 1-1/2 cups).
Per serving: 156 Calories; 3g Fat (15% calories from fat); 12g Protein; 24g Carbohydrate; 4mg Cholesterol; 486mg Sodium
Position knife blade in food processor bowl; add half of lentil mixture, and process until smooth. Pour puree into a bowl. Repeat procedure with remaining lentil mixture. Return puree to pan; stir in milk. Cook over low heat until thoroughly heated. Yield: 9 cups (serving size: 1-1/2 cups).
Per serving: 156 Calories; 3g Fat (15% calories from fat); 12g Protein; 24g Carbohydrate; 4mg Cholesterol; 486mg Sodium