If pasta is your comfort food in the fall, try this fettuccini alfredo recipe also found on www.foodnetwork.com. It incorporates whole wheat pasta, which is high in fiber, as well as zucchini which is a good source of vitamins A and C.

Fettuccini Alfredo with Zucchini Ribbons

Total Time: 30 minutes
Prep: 20 minutes
Cook: 10 minutes
Yield: 4 servings

Ingredients

• 2 tablespoons olive oil
• 2 garlic cloves, minced
• 2 medium zucchini (about 8 ounces each)
• 12 ounces fetttuccini pasta, preferably whole wheat
• 1 tablespoon all-purpose flour
• 1 cup cold 1% low-fat milk
• 1/2 cup evaporated skim milk (not condensed milk)
• 1/2 teaspoon salt, plus more to taste
• 3/4 cup freshly grated parmesan cheese
• 1/4 cup finely chopped fresh parsley

Directions

Slice the ends off the zucchini and discard. Using a mandolin, food processor, or carefully with a sharp knife slice the zucchini lengthwise into very thin slices. Stack the slices and cut with a knife lengthwise into 1/4 inch-thick ribbons or leave in long strips if needed.

Heat 1 tablespoon of the oil in large non-stick skillet over a medium heat. Add 1 clove of the garlic and cook for 30 seconds. Add the zucchini ribbons, cover and cook until the zucchini is tender, stirring occasionally, about 6 minutes. Transfer the zucchini to a bowl.

Cook the pasta al dente according to the directions on the package. Ladle out a half cup of the pasta water and set aside. Drain the pasta and return it to the pasta pot.

Meanwhile, make the sauce. Stir the flour into the low-fat milk until it is completely dissolved or mix in a blender/food processor if needed. Put the remaining tablespoon of olive oil in the skillet and heat over a medium-high heat. Add the remaining clove of garlic and cook for 30 seconds. Add the flour-milk mixture and cook until the mixture begins to boil, stirring constantly. Reduce heat to low and cook, stirring, for 2 minutes more. Add the evaporated milk, salt and the cheese and cook, stirring, until the cheese is melted, about 1 minute. Season with additional salt to taste.

Add the sauce, the zucchini and 3 tablespoons of the parsley to the pasta in the pot and toss to combine. Add a little of the reserved pasta water as necessary to loosen.

To serve, place 2 cups of the pasta mixture on each plate and garnish with remaining parsley.

Per Serving: Calories 500; Total Fat 13 g (Sat Fat 4.2 g, Mono Fat 6.6 g, Poly Fat 1.5 g); Protein 24 g; Carb 77 g; Fiber 12 g; Cholesterol 20 mg; Sodium 600 mg

Excellent Source of: calcium, copper, fiber, folate, iron, magnesium, manganese, molybdenum, niacin, phosphorus, potassium, protein, riboflavin, selenium, thiamine, vitamin B6, vitamin C, vitamin K

Good Source of: iodine, vitamin A, vitamin B, vitamin D

Resources for great healthy recipes include foodnetwork.com and allrecipes.com. If you are not much of a recipe person, don’t fret! Some of the best tasting and most nutritious meals include fresh vegetables lightly brushed with extra-virgin olive oil and grilled for only a few minutes, paired with a lean protein such as pork loin or salmon.