3-Cheese Mediterranean Alfredo
Prep Time
30 minutes
Cook Time
30 minutes
Yields
8
Nutritional Info
Calories354 kcal
Protein16 g
Fat12 g
Carbohydrate45 g
Fibre2.8 g
Sodium334 mg
Calcium295 mg
Servings are 1 1/2 cup (375 ml) each.
Source: Emily Mardell, RD

Ingredients

Pasta

4 cups(1 L)Fettuccine, uncooked (try to make your own)
1 1/2 cups(375 ml)broccoli florets
1small zucchini, sliced
1small carrot, sliced
1/2 cup(125 ml)drained oil-packed sun-dried tomatoes, chopped
1 cup(250 ml)shredded low-fat Canadian Mozzarella cheese

Sauce

2 tbsp(30 ml)unsalted butter
2cloves garlic, minced
2 tbsp(30 ml)all-purpose flour
1 cup(250 ml)low-sodium vegetable broth
1 cup(250 ml)milk
1/2 cup(125 ml)crumbled Canadian cow's milk Feta cheese
1/2 cup(125 ml)grated Canadian Asiago cheese
salt and pepper, to taste

Directions

  1. Preheat oven to 375°F (190°C).
  2. On stovetop, in a Dutch oven, melt butter. Add minced garlic and cook on medium heat for 2-4 minutes. Add flour and stir until a roux, or paste, forms. Cook for an additional 2-4 minutes. Add broth, milk and stir with a whisk until mixture thickens. Add Asiago, Feta, and salt and pepper to taste. Continue to stir until sauce is evenly combined and creamy. Remove from heat.
  3. Cook pasta al dente according to package directions. Add broccoli, zucchini and carrots to the boiling water for the last 3 minutes. Drain.
  4. Add cooked pasta and vegetables to Dutch oven and combine with cheese sauce. Gently fold in sundried tomatoes and top with Mozzarella.
  5. Bake Dutch oven for 20-30 minutes or until cheese is golden.
  6. Serve warm with a leafy green salad, and garnish with chopped fresh parsley if desired.