Pasta With Vegetable - Cheese Sauce Recipe for Weight Watchers

Ingredients:

2 tsp olive or vegetable oil
1/2 cup each thinly sliced onion and carrot
1 small garlic clove, minced
1 tsp all-purpose flour
1/2 packet (about 1/2 tsp) instant chicken broth and seasoning mix
1 cup each water, broccoli florets, and cauliflower florets
1/4 pound chevre (French goat cheese)
8 sum-dried tomato halves (not packed in oil), sliced
1 1/2 cups cooked spinach fettuccine (hot)

Method
-In 10-inch skillet heat oil; add onion, carrot, and garlic and cook over medium-high heat, stirring frequently, until onion is translucent, about 2 minutes.
-Sprinkle flour and broth mix over vegetables and stir quickly to combine; cook, stirring constantly, for 1 minute.
-Add water and stir to combine; cook over high heat until mixture comes to a boil.
-Reduce heat to low; add broccoli and cauliflower and stir to combine.
-Cover and let simmer until florets are tender-crisp, about 5 minutes.
-Stir in cheese and tomatoes and cook, stirring constantly, until cheese melts, about 1 minute.
-To serve, on serving platter arrange fettuccine and top with vegetable mixture.
-Makes 2 servings.

Each serving provide: 2 protein exchanges; 1b1/2 bread exchanges; 5 vegetable exchanges; 1 Fat exchange; 10 optional calories.
Per serving: 470 calories; 21 g protein; 23 g fat; 48 g carbohydrate; 170 mg calcium; 646 mg sodium; 82 mg cholesterol; 8 g dietary fiber (this figure does not include broccoli florets; nutritional analysis not available).

Variation: Pasta with Vegetable-Ricotta Sauce - Substitute 1/2 cup part-skim ricotta cheese for the chevre. Decrease Protein Exchange to 1 Exchange.