Artichoke Tomato Alfredo


1 can artichokes (not packed in oil)
4-5 fresh tomatoes, chopped into large chunks
1 medium onion
2 cloves garlic, chopped fresh (or 1 T garlic powder)
½ cup fresh basil, chopped (or 3 T dried basil)
2 T whole wheat flour
½ cup (or more) Soy Moo or low-fat (lite) soy or rice milk

Prepare whole wheat 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.

Serves 2, each: Calories 210, Fat 1.5 g. (6% cff), Carbohydrate 46 g., Protein 10.7 g. (Pasta = 100 calories/cup).

Healing Heart Hint

Fresh basil and other herbs, as well as fresh garlic and onions, make a tastier and much more fragrant dish. If time and convenience prevent you from using fresh herbs, use dried ones. If you enjoyed the dish, you'll like it even more with fresh ingredients. Basil, oregano and parsley grow easily and well in a window box at home. Many fresh herbs can be chopped and frozen in zip-close bags. Spices retain their flavor longer when stored air-sealed, away from light and heat.

Return to recipes

©2001 Dr. Neal Pinckney Healing Heart Foundation
      www.kumu.org