FETTUCCINE ALFREDO

INGREDIENTS:

1/2 CUP CASHEW CREAM (1/2 CUP SOAKED CASHEWS 1/4 CUP WATER- BLENDED UNTIL SMOOTH)
1/4 CUP ALMOND MILK
1 CUP CHICKEN STOCK (VEGAN)
1/2 CUP CHOPPED ONION
1 TABLESPOON MINCED GARLIC
2 TBSP VEGAN BUTTER/MARGARINE
2 TBSP ALL PURPOSE FLOUR
1 TSP ARROWROOT FLOUR
2 TBSP NUTRITIONAL YEAST
1 1/2 TSP SALT
1 TSP PEPPER
PARSLEY (OPTIONAL GARNISH)

METHOD:

PASTA:
1. IN A LARGE POT OF BOILING SALTED WATER, COOK FETTUCCINE FOLLOWING THE DIRECTIONS ON THE PACKAGING. AFTER 5 MINUTES OF THE PASTA COOKING, ADD BROCCOLI TO THE SAME WATER AND COOK TOGETHER UNTIL PASTA IS COOKED.

SAUCE:
2.  HEAT OLIVE OIL OR WATER IN A LARGE SKILLET AND FRY ONIONS AND GARLIC UNTIL THE ONIONS ARE TRANSPARENT, THEN REMOVE THEM FROM THE PAN AND SET THEM ASIDE IN A BOWL.
3. MELT BUTTER IN THE SKILLET OVER A MEDIUM HEAT AND WHISK IN THE ALL PURPOSE FLOUR AND ARROWROOT FLOUR UNTIL SLIGHTLY BROWNED.
4. AFTER ~1 MINUTE, WHISK IN THE CHICKEN BROTH AND MILK SLOWLY UNTIL ALL COMBINED, WHISK FOR 1 MINUTE UNTIL IT HAS THICKENED SLIGHTLY.
5. ADD THE CASHEW CREAM AND WHISK UNTIL DESIRED THICKNESS (~2 MINUTES)
6. ADD THE NUTRITIONAL YEAST, SALT AND PEPPER AND WHISK UNTIL COMBINED.
7. RETURN THE GARLIC/ONIONS BACK TO THE SKILLET AND PLACE THE SAUCE ON A LOW HEAT UNTIL PASTA IS COOKED.
8. COMBINE SAUCE, PASTA AND BROCCOLI AND ADD FRESH PARSLEY AS A GARNISH TO SERVE.
9. ENJOY.

 

NUTRITIONAL INFORMATION
** this is a higher fat meal, the Australian government recommends you eat between 20-35% of your food intake with less than 10% of the 35% coming from saturated or trans fats**
(1 SERVING)

CALORIES: 800
ENERGY (KJ) : 3347
PROTEIN: 27.2g
CARBOHYDRATES: 132.1g
FAT: 16.9g (SATURATED- 3.73g)
SODIUM: 1192mg

67% CARBS
14% PROTEIN
19% FAT

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