Super Simple 30-Minute Menus
Fettuccini Alfredo
with Italian Herb Bread Twists and Garlic Buttered Broccoli

Your family and friends will not believe that this Alfredo sauce is low-fat. Once you see how super easy this sauce is to make, you’ll never want to buy the high-fat Alfredo sauce again. My friends were surprised at how well they liked the whole-wheat fettuccini. You can substitute regular fettuccini in this recipe if you’d prefer.

Fettuccini Alfredo
Calories: 308 (9% fat); Fat: 3g; Cholesterol: 10mg; Carbohydrate: 56g; Dietary Fiber: 4g; Protein: 18g; Sodium: 505mg; Diabetic Exchanges: 3 starch, 1 skim milk
Yield: 6 servings (1 cup per serving)

12

ounces whole wheat fettuccini uncooked

1

pint fat-free half-and-half
2 tablespoons flour 1 teaspoon garlic salt
1 tablespoon imitation butter-flavored sprinkles 1/2 cup reduced fat Parmesan-style grated topping
Italian Herb Bread Twists
Calories: 73 (17% fat); Fat: 1g; Cholesterol: 0mg; Carbohydrate: 13g; Dietary Fiber: 0g; Protein: 2g; Sodium: 233mg; Diabetic Exchanges: 1 starch
Yield: 12 servings (1 bread twist per serving)

1

(11-ounce) can refrigerated breadsticks

1

tablespoon Italian Seasoning
1/2 teaspoon garlic salt 36+36 sprays of fat-free butter spray
Garlic Buttered Broccoli
Calories: 93 (19% fat); Fat: 2g; Cholesterol: 3mg; Carbohydrate: 16g; Dietary Fiber: 3g; Protein: 4g; Sodium: 480mg; Diabetic Exchanges: 1 other carbohydrate, 1/2 lean meat
Yield: 6 servings (3/4 cup per serving)

2

(16-ounce) bag frozen broccoli cuts

1

tablespoon bottled minced garlic
3 tablespoons imitation butter-flavored sprinkles 1 teaspoon light salt

DIRECTIONS 

Set timer for 30 minutes to begin.

30 MINUTES BEFORE DINNER, start the bread twists. Preheat the oven to 375 degrees.
Coat 1 baking sheet with nonfat cooking spray. Unroll 1 can refrigerated
breadsticks, but do not separate the dough. Sprinkle the dough with 1 T Italian Seasoning and 1⁄2 t garlic salt. Press the seasonings into the dough. Making one bread twist at a time, separate the dough at the perforations. Holding both ends of the dough, twist each breadstick into a spiral. Lay the dough twists on the prepared baking sheet. Repeat for all 12 pieces of dough.
Spray each dough twist with 3 sprays fat-free butter spray. Set aside.
22 MINUTES BEFORE DINNER, start making the broccoli. In a medium microwavable bowl put 1 bag frozen broccoli cuts. Cover with waxed paper and cook for 8 minutes in the microwave.
20 MINUTES BEFORE DINNER, bring 4 quarts of water to a boil in a Dutch oven.
16 MINUTES BEFORE DINNER, stir the partially cooked broccoli. Cover with waxed paper and cook for 6 minutes in the microwave. Let the broccoli remain in the microwave once fully cooked.
11 MINUTES BEFORE DINNER, bake the bread twists for 11 minutes at 375 degrees.
10 MINUTES BEFORE DINNER, add 12 ounces fettuccini to the boiling water and cook for 8 to 9 minutes, or until the pasta is tender.
While pasta is cooking, start Alfredo sauce. In a 12-inch nonstick
saucepan, put 1 pint fat-free half-and-half, then stir in 2 T flour until dissolved. Turn on the heat to the burner under the saucepan to medium. Continue stirring and add 1 t garlic salt, 1 T butter sprinkles, and 1⁄2 c Parmesan topping.
3 MINUTES BEFORE DINNER, stir 1 T minced garlic, 3 T butter sprinkles, and 1 t salt into the cooked broccoli. Microwave the broccoli for 2 more minutes to heat through.
2 MINUTES BEFORE DINNER, remove the bread twists from the oven and let cool on the baking sheet.
Drain the pasta. Stir the cooked pasta into the Alfredo sauce.
1 MINUTE BEFORE DINNER, put the Fettuccini Alfredo on a hot pad and place on the dinner table along with the broccoli. Put the bread sticks on a platter and place on the dinner table.
Supplies List
• Timer
• Baking sheet
• Nonfat cooking spray
• Medium microwavable bowl
• Dutch oven
• 12-inch nonstick saucepan
Grocery List
PACKAGED
Refrigerated bread sticks
Whole wheat fettuccini
Reduced-fat Parmesan-style grated topping
FROZEN
Frozen broccoli cuts
DAIRY
Fat-free half-and-half
Pantry List
Flour
Italian Seasoning
Garlic salt
Minced garlic
Imitation butter-flavored sprinkles
Light salt
Fat-free butter spray