Fettuccine Alfredo
(makes 4 servings) 

2  teaspoons margarine 
3  cloves garlic, finely chopped 
4-1/2  teaspoons all-purpose flour 
1-1/2  cups fat-free (skim) milk 
1/2  cup grated Parmesan cheese 
3-1/2  teaspoons Neufchâtel cheese 
1/4  teaspoon white pepper 
4  ounces hot cooked fettuccine 
1/4  cup chopped fresh parsley 

Melt margarine in medium saucepan. Add garlic. Cook and stir 1 minute. Stir in flour. Gradually stir in milk. Cook until sauce thickens, stirring constantly. Add cheeses and pepper; cook until melted. Serve on fettuccine; top with parsley. 

Nutritional information:  Calories  242    calories from fat  33% 
Total Fat  9 g    Sat. Fat  4 g    Protein  14 g    Carbohydrates  27 g 
Cholesterol  18 mg    Sodium  344 mg    Dietary Fiber  1 g 
Dietary exchanges    2 Starch    1 Meat    1 Fat 

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Spanish Rice
(makes 4 servings)

2 C  Rice cooked 
2 ts Green pepper, diced 
1/2    Onion, chopped 
2 ts Pimento bits
1 ts Salt (optional)
1/2 ts Pepper
1 c  Tomato juice
1 ts Worchestershire sauce 

Mix all ingredients together and bake at 350F for 30 minutes or until
heated through and bubbly.  Fluff with fork before serving.

Food Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1/2  VEGETABL  EXCHANGE

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Macaroni With Two cheeses
(makes 4 servings)

1 cup uncooked elbow macaroni or small shell macaroni
2 tablespoons margarine
2 tablespoons finely chopped shallots or onion (optional)
1 tablespoon all-purpose flour
1 cup fat-free milk
3/4 cup shredded reduced-fat sharp Cheddar cheese
1 slice whole wheat bread, crumbled into soft crumbs
1/4 teaspoon paprika
2 tablespoons grated Parmesan cheese
 

Cook the macaroni according to the package directions, omitting salt; drain well.

While the macaroni is cooking, melt 1 tablespoon of the margarine in a medium saucepan over medium heat. Saute the shallots until tender, about 3 minutes. Add the flour; cook and stir 1 minute. Add the milk; cook until the sauce thickens, about 4 minutes, stirring often.

Stir in the Cheddar cheese until melted. Add the cooked macaroni and mix well. Prepare a gratin dish or shallow ovenproof baking dish with nonstick pan spray. Transfer the macaroni and cheese to the dish. Preheat the broiler.

Melt the remaining margarine; combine it with the bread crumbs and Parmesan cheese. Sprinkle over the macaroni.

Broil 4 to 5 inches from the heat source until the top is lightly browned, about 2 minutes.

Nutritional Information Per Serving: (3/4 cup)
Calories: 270, Fat: 10g, Cholesterol: 14mg, Sodium: 303mg,
Carbohydrate: 28g, Dietary Fiber: 2g, Sugars: 4g, Protein: 14g
Diabetic Exchanges: 2 Starch, 1 Lean Meat, 1 Fat

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