- one can artichokes (not packed in oil)
- 4-5 fresh tomatoes, chopped into large chunks
- 1 medium onion, chopped fresh garlic (or 1 tablespoon garlic powder)
- 1/2 cup fresh bazil, chopped (or 3 tablespoon chopped dried
- 2 tablespoon whole wheat flour
- 1/2 cup (or more) non-fat Soy Moo or low-fat soy or rice milk
- fettucini, macaroni or spaghetti noodles
Prepare fettucini, macaroni or spaghetti noodles al dente. Place onion, tomato, garlic and basil in a non-stick pan and saute in a little the of the liquid from the can of artichokes. Cut the artichokes into small pieces. Add the artichokes (and liquid) into the saute with a little flour to thicken. Mix thoroughly, adding soy or rice milk and flour to desired thickness. Don’t cook the artichokes for long, just enough heat all ingredients and to blend sauce to desired thickness. Top the pasta with the artichoke sauce. (Pasta is about 100 calories/cup.)
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