Half the fat of traditional Alfredo sauce!
Crushed Toma Total time: 20 minutes
YOU’LL NEED
Greek Yogurt Alfredo Sauce Total time: 5 minutes
YOU’LL NEED 1 2 ¼ ¼ 2
tbsp (15 mL) butter garlic cloves, pressed tsp (1 mL) ground nutmeg tsp (1 mL) salt tbsp (30 mL) cornstarch
½ cup (125 mL) milk 1 oz. (30 g) fresh Parmesan cheese, grated (¼ cup/50 mL) ¾ cup (175 mL) 2% plain low-fat Greek yogurt
DIRECTIONS 1. Place the butter, pressed garlic, nutmeg, and salt in a bowl. Microwave uncovered, on HIGH for 1 minute, or until the butter is melted.
2. Place the cornstarch in a small bowl. Slowly whisk in the milk. Whisk the
milk mixture into the bowl with the garlic mixture. Microwave, uncovered, on HIGH for 1 minute to 1 minute 30 seconds, stirring every 30 seconds, or until the sauce is thickened. Whisk until smooth. Stir in the Parmesan cheese and yogurt (sauce will be thick).
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2 tbsp (30 mL) olive oi 6 garlic cloves, pressed ½ tsp (2 mL) dried basi ½ tsp (2 mL) dried oreg ½ tsp (2 mL) dried red 1 small carrot, peeled a 1 can (28 oz./796 g) cr ½ tsp (2 mL) salt
DIRECTIONS
1. Heat the oil in a large sk
heat for 3–5 minutes, or the garlic, basil, oregano for 1 minute, stirring co 2. Add the carrot, tomatoe Cook over medium heat until the sauce is thicken
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Ser ves 5 U.S. Nutrients per se Calories 60, Total Fat 3.5 g, Satur Sodium 250 mg, Carbohydrate 7
Ser ves 7 U.S. Nutrients per serving (3 tbsp/45 mL): Calories 140, Total Fat 4 g, Saturated Fat 2.5 g, Cholesterol 10 mg, Sodium 190 mg, Carbohydrate 20 g, Fiber 1 g, Protein 7 g
The walnuts thicken this pesto and avocado makes it smooth and creamy.
40% less sodium than store-bought!
Creamy Avocado Pesto Total time: 10 minutes
YOU’LL NEED 1 cup (250 mL) lightly packed fresh basil ¼ cup (50 mL) walnuts, toasted 1 garlic clove 1 oz. (30 g) fresh Parmesan cheese, grated (¼ cup/50 mL)
¼ ½ ½ ¼
cup (50 mL) olive oil ripe avocado, peeled tbsp (7 mL) fresh lemon juice tsp (1 mL) salt
DIRECTIONS 1. Add the basil, walnuts, and garlic to the Manual Food Processor; process
PICK
until finely chopped, scraping down the sides as needed. Add the remaining ingredients; process until almost smooth.
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Ser ves 6 U.S. Nutrients per serving (2 tbsp/30 mL): Calories 160, Total Fat 16 g, Saturated Fat 2.5 g, Cholesterol 5 mg, Sodium 150 mg, Carbohydrate 3 g, Fiber 2 g, Protein 3 g
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#SPIRALIZE
Toss these quick sauces with spiralized veggies, noodles, or rice for healthy meals on the fly.
