Healthy Pasta Alfredo Recipe

I am sharing two noodle versions of this recipe depending on how low carb you would like to get. You can either use the low carb zoodle version or use Brown Rice Fettuccine noodles. You can also add grilled chicken or shrimp for more protein. Try to avoid any excess calories, fat or sodium by using plain chicken or shrimp and use Mrs. Dash spices for seasoning.

Serves: 4-6

Alfredo Sauce

Per Serving: 89 Calories, 4g Fat, 6g Protein

Ingredients

• 1 Tbsp Extra Virgin Olive Oil
• 2 Tbsp Cornstarch
• 1 Cup Low Sodium Vegetable or Chicken Broth
• 1/2 Cup 1-2% Milk or unsweetened coconut or almond milk
• 1/2 Cup Non-Fat Plain Greek Yogurt
• 1/2 Tsp Sea Salt
• 1-2 Tsp Garlic Powder
• 1 Tsp Pepper
• 1/2 Cup Reduced Fat Parmesan
• 1/4 cup fresh parsley, chopped

Instructions

1. In a large sauce pan, heat olive oil over medium heat.
2. Sprinkle with cornstarch and cook for one minute, stirring continuously.
3. Slowly add in broth and milk and continue stirring until smooth.
4. Raise heat to medium high and bring the mixture to  slow simmer.
5. Continue to simmer in until it starts to thicken and keep stirring.
6. Remove from heat and stir in Greek yogurt.
7. Once combined, place back on medium heat and stir in Parmesan cheese, salt, pepper, and garlic powder.
8. Bring back to a simmer and continue to let simmer for ~2 minutes.
9. Serve over pasta or allow to cool and thicken if using as a pizza sauce.

Zucchini Squash Noodles

Per serving (1 cup): 20 calories, 0g fat, 4g carbs, 2g protein

• Ingredients
• 3-4 Zucchini Squash (Depending on size)
• 1 Tsp Sea Salt or cooking spray or olive oil if sautéing

Instructions

1. Wash and dry zucchini squash.
2. Hold Veggetti™ firmly by metal handle and insert vegetable in to opening marked “Thick” to get fettuccini like strands.
3. Hold over a bowl or cutting board and twist the vegetable clockwise while pushing forward.
4. Form the vegetable strands into a pile and cut in half to create shorter, easy to manage strands.
5. To Boil, bring a large pot of salted water to a boil.
6. Carefully add Veggetti™ made vegetable pasta to the boiling water.
7. Boil 2-3 minutes stirring occasionally to avoid sticking.
8. Strain and serve.

Brown Rice Pasta

Serves 6

Per Serving  (2 oz): 210 calories, 2g Fat, 44g Carbs, 0g sugar, 4g Protein

Ingredients

• 1 14 oz. package Brown Rice Pasta (Found in Gluten Free Section)
• 1 Tsp Sea Salt

Instructions

1. Bring a large pot of salted water to a boil on high heat.
2. Add package of Brown Rice Pasta to boiling water.
3. Cook 1-2 minutes, stirring gently.
4. Turn stove off. Cover pot for ~12 minutes.
5. Strain and Serve.

Make note not to overcook as Brown Rice Pasta will fall apart easily if overcooked.