Makes 2 servings of 2 ounces with sauce
1 tsp extra virgin olive oil
2 cloves roasted garlic (mashed)
2 tsp all purpose flour
3/4 cup 2% milk
1 ounce semi-soft goat cheese
1 ounce Parmigiano-Reggiano (grated)
4 quarts water
4 ounces whole wheat fettuccine
1 Tbsp parsley (minced)
Heat the olive oil in a ten-inch non-stick skillet over medium heat burner and add in minced garlic. Cook slowly and stir frequently. Do not allow garlic to brown as it will become bitter.
Add flour slowly and cook for one minute. Stir continuously to blend the oil and flour. The mixture should be like coarse corn meal. Cook gently and don’t allow the mixture to brown.
Add cold milk slowly whisking to keep the sauce from clumping. Blend all of the milk in until the sauce becomes smooth and starts to thicken.
Add cheese and whisk as it melts in. When the sauce is smooth add Parmigiano-Reggiano and whisk as it melts until the sauce becomes creamy. Reduce the heat to very low or simmer.
In a large pot heat water to a rapid boil. Add fettuccine and cook until it is just tender (usually 12 – 15 minutes for dried pasta). Drain well and then add pasta to the sauce, tossing to completely coat. Sprinkle minced parsley over the top and serve.
Nutrition Facts
Serving size: 2 ounces pasta | Servings 2
Calories 389 | Calories from Fat 107
Amount Per Serving (% Daily Value)
Total Fat 12g (19%) | Saturated Fat 6g (30%)
Monounsaturated Fat 5g | Trans Fat 0g
Cholesterol 23 mg (8 %) | Sodium 337 mg (14 %)
Total Carbohydrates 53g (18%) | Sugars 5g
Dietary Fiber 5g (20%) | Protein 20g