Fettuccine Alfredo with Zucchini

Votes: 1

Time: 30 min.
Complexity: easily
Servings: 4

Nutritional value per serving:

Calories 500, total fat 13 G., saturated fats 4 G., proteins 24 G., carbohydrates 77 G., fiber 12 G., cholesterol 20 mg, sodium 600 mg, sugar 0 G.

Fettuccine Alfredo is one of the most popular and beloved Italian dishes. It's irresistible to taste this pasta in a thick, creamy sauce of butter and Parmesan. While traditional Alfredo pasta is a calorie bomb, you can easily lighten it and make it healthier. Replace some of the fettuccine with zucchini strips of the same width, and instead of butter and cream, the sauce is made with low-fat, unsweetened condensed milk. The result is incredibly juicy, just as delicious, but much healthier. A superb summer version of Italian pasta for a healthy diet.

The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.

Ingredients for the recipe:

340 g fettuccine pasta, preferably whole grain
2 tbsp. l. olive oil
2 cloves garlic, crushed
2 medium zucchinis (220 g each)
1 tbsp. premium flour
1 cup chilled milk with 1% fat content
0.5 cups semi-skimmed condensed milk without sugar
0.5 tsp salt + more to taste
3/4 tbsp. freshly grated parmesan
1/4 cup finely chopped fresh parsley leaves

Ingredient Substitution Suggestions

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Recipes with similar ingredients: fettuccine pasta, zucchini, Parmesan cheese, concentrated milk, milk

Cooking the dish according to the recipe:

Trim the ends of the zucchini and discard. Using a mandoline or a sharp knife, slice the zucchini very thinly lengthwise. Stack the slices and use a knife to cut into long, 0.5 cm-thick strips.
In a large nonstick skillet, heat 1 tablespoon olive oil over medium heat. Add 1 clove of garlic and cook for 30 seconds. Add the zucchini strips, cover, and cook, stirring occasionally, until the zucchini is tender, about 6 minutes. Transfer the zucchini to a bowl.

Cook the pasta until al dente according to package directions. Set aside 1 cup of the pasta cooking water and discard the rest.
Meanwhile, prepare the sauce. Stir the flour into the milk until completely dissolved. Add the remaining 1 tablespoon of olive oil to the pan and heat over medium-high heat. Add the remaining garlic clove and cook for 30 seconds. Add the milk mixture and cook, stirring constantly, until the mixture comes to a boil. Reduce the heat to low and simmer the sauce, stirring, for 2 minutes. Add the unsweetened condensed milk, salt, and cheese and cook, stirring, until the cheese melts, about 1 minute. Season with salt to taste.
Add the sauce, zucchini, and 3 tablespoons of parsley to the pasta pot and stir to distribute evenly. Add a little of the pasta water if the sauce is too thick.
To serve, spoon 2 cups of pasta onto each plate and sprinkle with the remaining parsley.

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

Source: iodine, pantothenic acid, vitamin A, vitamin B12, vitamin D