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Fettuccine Hungry Girlfredo Veggie Explosion

Fettuccine Hungry Girlfredo Veggie Explosion 1.000

Julia Ewan - The Washington Post

Apr 24, 2009

Shirataki noodles are available at most Asian markets and in the dairy section of Whole Foods Markets. For this recipe, they do not need to be parboiled (as the package directions indicate) because they will be briefly cooked in the microwave when the dish is assembled.


Servings: 1
Ingredients
  • 1/2 cup bite-size broccoli florets
  • 1/2 medium red bell pepper, stemmed, seeded and cut into bite-size chunks (1/2 cup)
  • 1/2 small zucchini, trimmed and cut into bite-size chunks (
  • Water
  • 8 ounces (1 package) shirataki (tofu) noodles, preferably House Foods brand (see headnote)
  • 1 tablespoon nonfat sour cream
  • 2 teaspoons low-fat parmesan-style grated topping
  • 1 wedge Laughing Cow Light Original Swiss cheese, at room temperature
  • Kosher salt
  • Freshly ground black pepper
  • Pinch garlic powder or onion powder (optional)

Directions

Combine the broccoli, red bell pepper, zucchini and water in a medium microwave-safe bowl. Cover and microwave on HIGH for 2 to 3 minutes or until the vegetables are tender. When the bowl is cool enough to handle, drain off the cooking liquid.

Rinse and drain the shirataki noodles well, then use paper towels to dry the noodles as much as possible. Use a knife or kitchen shears to shred or cut them up further. Place in a medium microwave-safe bowl; top with the sour cream and Parmesan-style topping. Break off pieces of the Laughing Cow cheese, letting them fall into the bowl. Microwave on HIGH for 1 minute. Stir to mix well, then microwave on HIGH for 1 minute.

Add the vegetables to the bowl; season with salt and pepper to taste, along with a pinch of garlic powder or onion powder, if using. Toss well; serve warm.


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Recipe Source

Adapted from "Hungry Girl: 200 Under 200," by Lisa Lillien (St. Martin's Press, 2009).

Tested by Bonnie S. Benwick.

E-mail questions to the Food Section.

E-mail questions to the Food Section at food@washpost.com.

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Nutritional Facts

Calories per serving: 165


% Daily Values*

Total Fat: 7g 11%

Saturated Fat: 3g 15%

Cholesterol: 21mg 7%

Sodium: 644mg 27%

Total Carbohydrates: 20g 7%

Dietary Fiber: 7g 28%

Sugar: 6g

Protein: 8g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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