Post by chief_cook2 on Jun 14, 2003 16:49:53 GMT -6
8 ounces fettuccine pasta
1 cup frozen peas
1/4 cup flour
1 1/2 cups skim milk, divided
1 teaspoon canola oil
1 pound ham steak, diced (see note)
1/2 cup chopped onion
1/2 cup grated Parmesan cheese
1/2 cup light shredded mozzarella
2 tablespoons chopped parsley
1. Cook the fettuccine according to package instructions. In the
last 2 minutes of cooking, add the peas to the boiling pasta.
Drain.
2. Combine the flour with 1/4 cup of the milk and stir until
smooth.
3. Heat the canola oil in saucepan over medium heat. Add the ham
and onion and cook, stirring, until the onion is somewhat softened
and the ham lightly browned, about 2 minutes. Stir in the flour
mixture.
4. Stirring constantly, slowly whisk in the remaining milk.
Continue cooking, whisking steadily, until the sauce thickens,
about 6 minutes. Remove the pan from the heat. Add the Parmesan and
mozzarella cheeses and continue stirring until they are completely
melted. (If need be, you can return the pan to the heat, or move it
on and off the heat, to help facilitate the melting).
5. Toss the pasta with the sauce and divide among 4 plates.
Sprinkle the parsley over each plate. Makes 4 servings.
Note: The sodium count can be reduced substantially by substituting
lower-sodium ham.
Nutritional Analysis
For each serving: 492 calories, 44 g protein, 50 g carbohydrates, 4
g fiber, 13 g fat (5 g saturated fat), 68 mg cholesterol, 1,958 mg
sodium.
Serving Suggestion
Salad of curly leaf lettuce, sliced radishes, fennel and red onion
and green olives. Dress with a lemon vinaigrette made with fresh
lemon juice, lemon zest, a little honey and olive oil.