Traditional fettuccine is oozing with fat from heavy cream, but this version is light and high in protein from the yogurt.
Toss in grilled chicken and peas to make it a one-pot meal or add some cooked shrimp if you’re cooking for a seafood lover.
- 1 tablespoon olive oil
- 4 cloves of garlic, thinly slices
- 1 tablespoon white whole wheat flour
- 1 cup skim milk
- 1/2 cup grated Parmesan
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1/2 cup non-fat Greek or plain yogurt
- 1/2 cup basil leaves chopped
- 1/4 cup reduced-fat sour cream
- 16 oz whole grain or whole wheat fettuccine
- Heat the olive oil in a large skillet over medium heat. Add the garlic and cook 1 to 2 minutes, stirring occasionally until the garlic is fragrant and lightly browned. Decrease the heat to low and stir in the flour. Cook 4 to 5 minutes, stirring often until the flour browns lightly and a thick paste forms. Slowly whisk in the milk and cook 2 to 3 minutes more until a thick sauce forms. Stir in the Parmesan, salt, and pepper. Turn off the heat and set aside.
- In a medium bowl, mix the yogurt, basil, and sour cream. In the corner of the skillet, gradually mix 1/4 cup of the yogurt mixture. Repeat. Add the remaining yogurt and mix until smooth. Cook pasta according to package directions and drain. Toss the pasta into the sauce and serve immediately.
Nutritional Stats Per Serving (1 1/2 cups): 356 calories, 17 g protein, 62 g carbohydrates, 6 g fat (2 g saturated), mg cholesterol, 6 g fiber, 344 mg sodium.
Weight Watchers® Points Plus: 9