www.monthlymealplanner.com
|
|||||
|---|---|---|---|---|---|
 1 veggie, 1 dairy & 1 carb per serving
|
|||||
| Ingredients: | |||||
| 1/4 cup | canned artichoke hearts in water - chopped | ||||
| 1/4 cup | tomatoes - chopped | ||||
| 1/4 cup | onion - chopped | ||||
| 1/2 cup | sliced mushrooms | ||||
| 1 1/2 tbl | fresh basil - chopped | ||||
| 1 1/2 tbl | skim milk | ||||
| 1 1/4 tsp | unbleached all-purpose flour | ||||
| 1/2 cup | cooked whole wheat pasta | ||||
| Directions: | |||||
|
Heat a non-stick skillet over MED-HI heat.
Put the mushrooms into the skillet and saut¨¦ until they are lightly brown. Add in the artichokes and 1/3 cup of the juice they came in. Heat to simmering. Mix together the flour and milk. Stir mixture into the artichoke juice until it reaches the desired consistency. Add in the onions, tomatoes & basil. Cook for a short time, leaving the vegetables firm. Place the cooked pasta on a plate or in a bowl. Top the pasta with the sauce. ENJOY!!! ¦¸ Serve this along side 7 oz of skim milk |
|||||