Basic recipe- pasta sauce

LIGHTER ALFREDO SAUCE
Serving Size : 5

2 teaspoons light butter
2 tablespoons shallots -- chopped fine
1 clove garlic -- minced
2 cups half-and-half, fat free
3 tablespoons all-purpose flour
1/2 cup nonfat sour cream
1/2 cup parmesan cheese
1/2 teaspoon salt
1/8 teaspoon white pepper

In 2-quart saucepan melt butter over medium heat. Add shallot and garlic; cook and stir 1 minute.
In medium bowl, beat half and half and flour with whisk. Add to saucepan. Heat to boiling, stirring frequently. Beat in sour cream with whisk. Reduce heat to low; cook 1-2 minutes or until heated. Remove from heat; stir in cheese, salt and pepper.

Description: "posted by steffanne from BC Simple Healthy Meals 3/05"
Source: "WW boards"

Per Serving (excluding unknown items): 143 Calories; 3g Fat (24.4% calories from fat); 6g Protein; 17g Carbohydrate; trace Dietary Fiber; 12mg Cholesterol; 485mg Sodium.

Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates.

NOTES : 5 servings 1/2 c each = 3.5 pts(MC NI)

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CHUNKY GARDEN MARINARA SAUCE
An easy-to-make--and easy-to-love--sauce that can be used on the pasta of your choice! You don't need fresh tomatoes so you can make this delicious sauce year 'round. Recipe from Secrets of Cooking for Long Life, by Sandra Woodruff, RD, (c)1999 by Sandra Woodruff.

1 Tbsp extra virgin olive oil (optional)
2 tsp crushed fresh garlic
1 cup chopped fresh mushrooms
3/4 cup chopped red or green bell pepper
1/2 cup chopped onion
1 can (28-ounce) crushed tomatoes
2 Tbsp tomato paste
2 tsp instant vegetable or beef bouillon granules
1-1/2 tsp dried Italian seasoning
1-1/2 tsp sugar (optional)
1/4 tsp crushed red pepper

Coat a large nonstick skillet with nonstick cooking spray or with the olive oil, and preheat over medium heat. Add the garlic, mushrooms, bell pepper, and onion. Cover and cook, stirring
occasionally, for bout 5 minutes, or until the vegetables start to soften and release their juices.

Add all of the remaining ingredients to the pan, and stir to mix. Increase the heat to medium-high and bring the mixture to a boil. Reduce heat to low, cover, and simmer, stirring occasionally, for
about 20 minutes or until the sauce is thick and the flavors are well blended. Serve hot over your choice of pasta. Yield: 3-1/2 Cups.

Kitchen Tip: Prepare the sauce whenever you have the time, and freeze in serving-size containers for later use. When ready to use, heat it up and toss with linguine, use as a pizza sauce or spoon over baked chicken and top with mozzarella for a fast
entr�e.

Per (1/2-Cup) Serving: 48 Cal; Trace Fat; 10 g Carb; 00 mg Cholesterol; 228 mg Sodium; 3 g Protein; 3 g Fiber.

Exchanges: 2 Veg.

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Sneaky Spaghetti Sauce
(makes about 6 cups or 6 servings)

1 pound (480 g) ground lean turkey
1 medium onion, 6 ounces (240 g), chopped
1 medium carrot, 4 ounces (120 g), grated
1 medium rib of celery, 3 ounces (90 g), chopped
1 medium zucchini, 6 ounces (240 g), grated
2 garlic cloves, minced
1/2 tablespoon (7.5 ml) crushed dried oregano
1 teaspoon (5 ml) crushed died basil
1 teaspoon (5 ml) crushed dried thyme
1 teaspoon (5 ml) salt (optional)
1/4 teaspoon (2.5 ml) dried hot red pepper flakes
1 (28-ounce (820 g)) no salt added Italian-style tomatoes, in puree
1 (14 1/2-ounce (435 g)) no salt added diced tomatoes, with juice
1/2 cup (120 ml) water

1.In a large saucepan, crumble the turkey and cook over medium-low heat, stirring, until turkey is white throughout. Drain off all fat.

2.Add the onion, carrot, celery, zucchini, and garlic. Continue to cook, stirring, until vegetables are limp, about 5 minutes.

3.Stir in remaining ingredients, using the back of a spoon to break up whole tomatoes. Bring to a simmer and cook, partially covered, over medium-low heat for 30 minutes, stirring often.

4.Serve over cooked pasta.

Note: This sauce can be refrigerated for up to 3 days or frozen for up to 3 months.

Per serving: 151 calories (7% calories from fat), 21 g protein, 1 g total fat (0.3 g saturated fat), 15 g carbohydrate, 4 g dietary fiber, 51 mg cholesterol, 75 mg sodium

Exchanges: 2 very lean meat, 3 vegetable

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Alices Butter Sauce for Pasta or Veggies

Serves 8

2 packets (1/2 ounce each) Butter Buds
1 Tablespoon Molly McButter butter sprinkles
1/2 cup hot water
2 to 3 teaspoons lemon juice

Mix all ingredients with spoon in a small bowl, and stir until butter sprinkles and Butter Buds are
dissolved.

Pour over cooked pasta or steamed veggies and serve.

Each serving provides:
11 Calories; .12 g Fat; .04 g Protein; 199 g Sodium; 3.03 g Carbohydrate; .03 mg Cholesterol
Diabetic exchanges: Free Food

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White Clam Sauce for Pasta

Serves 4

1 can (10 ounces) baby clams, drained and rinsed
1/2 cup skim milk
1/2 cup fat-free chicken broth
1/2 small onion, finely chopped
1 clove garlic, pressed
1/4 cup fat-free Parmesan cheese
2 teaspoons Molly McButter butter sprinkles
1/2 teaspoon parsley flakes
Salt and black pepper to taste
1 tablespoon cornstarch
1/4 cup fat-free sour cream
2 cups cooked pasta

In small saucepan, combine baby clams, skim milk, chicken broth, onion, and garlic. Simmer over low heat until onions are done. Next, add Parmesan cheese, Molly McButter, parsley and salt and black pepper to taste.

Remove a small amount of liquid from saucepan and mix with cornstarch and stir to make a thin paste. Pour this mixture back into saucepan and stir until sauce thickens slightly. Whisk in sour cream and serve over pasta.

Each serving provides:
212 Calories; 1.26 g Fat; 15.06 g Protein; 346 g Sodium; 31.83 g Carbohydrate; 27.20 mg Cholesterol

Diabetic exchanges: Very lean meat, 2; Vegetable; 1, Starch, 1 1/2

Edited by: ASK4JJG at: 11/19/2009 (11:30)