Dr. Muriel Wagner is a special person for Ask Your Neighbor. For over thirty years she has been our "expert in residence" on dieting and nutrition. She is a registered dietitian with her office in Southfield, Michigan. If you ever need a top notch dietitian you can call her at (248) 548-3215.
A while back I happened to mention to her that it was too bad that Alfredo sauce was so high in fat because it tastes so good with pasta. Lo and behold there appeared this recipe in my mail. A "healthy" fettuccine Alfredo (with tuna no less!). Muriel, you're an angel.
Many thanks - Bob & Rob.
HEALTHY TUNA ALFREDO WITH ASPARAGUS AND RED PEPPERS
(From Dr. Muriel G. Wagner)
1 1/2 lbs. asparagus, trimmed
1/2 lb. fresh mushrooms, washed and sliced
2 red peppers, cored and cut into strips
1 T. margarine
3 T. cornstarch
3 c. evaporated skim milk
1 c. Pecorino cheese, grated*
2 cans (6 1/2 oz. ea.) white albacore tuna, water-packed, rinsed and chunked
12 oz. fettuccine
Peel asparagus if the stalks are thick. Slice on the diagonal into two-inch pieces. Cook asparagus uncovered for 3 to 4 minutes til tender, but crisp. Drain. Run under cold water to stop cooking. Set aside til needed. Melt 1/2 T. margarine in a non-stick pan and quickly sauté the red pepper strips til just slightly softened. Add mushrooms and toss til cooked through. Set aside.
Shortly before serving, heat milk in heavy saucepan with 3 T. of cornstarch that has been mixed to a paste with a little cold water. Cook sauce til slightly thickened (about 10 minutes) stirring constantly (May be cooked in microwave about 4 minutes).
Cook pasta til just al dente. Drain, toss with 1/2 T. margarine, add prepared asparagus, red peppers, mushrooms and tuna. Add grated Pecorino cheese to sauce. Toss with pasta and other ingredients til thoroughly mixed.
*Grated Parmesan or Romano cheese may be substituted, but the flavor will not be the same.
Nutritional values per portion: Calories : 418, Protein: 32.2 g., Carbohydrate: 50.2 g., Fat: 8.7 g. % calories from fat= 19%, Sodium: 422 mg.
Tuna alfredo with asparagus and red peppers recipe published in our May, 1995 Menu Minder.