12 oz fettuccine
1 teaspoon olive oil
1 clove garlic, minced 1 6 oz blanched asparagus
1 can (385 ml) evaporated skim milk
3/4 cup freshly grated Parmesan cheese
4 teaspoons chopped fresh dill
1 tablespoon chopped fresh chives
Pinch of nutmeg
Pinch of Salt
Pinch of ground black pepper
6 oz blanched asparagus (about 10 stalks), cut into l-inch (2.5 cm) pieces
2/3 cup slivered smoked salmon
1 tablespoon lemon juice
Grated Parmesan cheese for garnish (optional)
- In large pot of boiling salted water, cook fettuccine for 8
to 10 minutes or until al dente (tender but firm); drain well and
return to pot.
- In nonstick skillet, heat olive oil over
medium-high heat; add garlic and cook for 30 seconds or until softened
but not browned.
- Add garlic to drained pasta
along with evaporated milk and cheese. Cook over medium-high heat,
stirring gently, for 4 to 5 minutes or until sauce is heated through
and thickened slightly.
- Remove pasta from heat; let stand for 2 to 3 minutes to thicken.
- Stir in dill and chives; season with nutmeg and salt and pepper to taste.
- Stir in asparagus, salmon and lemon juice. Garnish each serving with grated Parmesan if desired.
Makes 4 servings.
Nutrients per Serving: 559 Calories, 33 g Protein, 11 g Fat, 82 g Carbohydrate, 540 mg Calcium.
This Alfredo has only 18% calories from fat in each serving - and a calcium boost equal to 1½ cups (375 ml) milk.
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What are RDAs and DRIs?From 1941 to 1989, the Institute of Medicine's FNB (Food
and Nutrition Board) released the RDAs (Recommended Dietary
Allowances). The RDAs are a single set of nutrient specific values.
deliberations in the mid-1990's, the FNB decided to replace this single
set of values with multiple sets of values, including:
Requirements (EAR), Recommended Dietary Allowances
(RDA), and Tolerable Upper Intake Levels (UL) for designated age
groups, physiologic states (for example, pregnancy), and by sex. These
values are collectively referred to as the Dietary Reference Intakes,
To view the DRI tables, please click the link below:
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements