Don't-Be-Afraid-O Sauce

a heart-healthy alfredo for veggies and more


15 oz can cannellini beans rinsed and drained
2/3 C lowfat soy or rice milk (double strength powdered milk works best)
1/4 C soy or rice parmesan grated cheese
1 T fresh oregano or 1 t dried oregano
1 t dried basil
1/4 t salt
1/8 t nutmeg
1/8 t pepper
2 cloves garlic (optional, to taste)
1 t lemon juice (optional, to taste)

In a blender or food processor, mix beans with soy milk until smooth then transfer to warm skillet and stir in remaining ingredients. Simmer 10-15 minutes. Serve over whole wheat pasta, vegetables or veggie ravioli.

4 servings, each 132 calories:   8% from fat (1.15 g),  63% from carbohydrates (21.8 g),  29% from protein (10.1 g).  Sodium 260 mg,  Fiber 4.9 g.


Healing Heart Hint

Par-cooked vegetables (broccoli, cauliflower or others) can be heated in the sauce until tender. Mushrooms and onions can be added for variety.

Soy and rice milks are also available in powdered form, which can be mixed as needed with minimum spoilage. Be sure to choose a product without vanilla or sweeteners for recipes such as this. For a creamier texture and added flavor, use twice the normal amount of powdered milk with water.

Although soy parmesan cheese is about 30% calories from fat, the small amount needed to flavor this recipe still gives a very low fat total.


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