Ok first, what you'll need:

(fat/carbs/protein)
1 (8 ounce)package of fat free cream cheese 240 calories(0/16/32)
2 cups skim milk 180 calories(0/26/16)
4 tblsp of butter(half stick) 440 calories(44/0/0) or light butter/margarine
2 8oz boneless skinlees chicken breast 400 calories (2/0/92)
2 cups grated parmesan cheese(the bag kind, otherwise the sauce gets clumpy) 660 calories (36/6/60)
1 box of Fettuccine noodles 1260 calories (6/256/42)
2 teaspoons garlic powder
1/8 teaspoon ground black pepper
2 Heads of Brocolli 100 calories (2/18/8)
1/2 lb of baby carrots diced 120 calories (3/24/3)
1/2 heads of Cauliflower 75 calories (0/15/6)
=
Estimated 3475 calories = 93 grams of fat, 361 grams of Carbohydrate, 259 grams of protein pre-cooked
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Directions:

Sauce: Melt butter in a medium, non-stick saucepan over medium heat. Add cream cheese and garlic powder, stirring with wire whisk until smooth. Add milk, a little at a time, whisking to smooth out lumps. Stir in Parmesan and pepper. Remove from heat when sauce reaches desired consistency. Sauce will thicken rapidly, thin with milk if cooked too long. Toss with hot pasta to serve.

Chicken: I usually grill over med/high heat for 12 minutes or untill juices run clear. Then I cut into 1/2" strips.

Vegies: I cut the baby carrots into 1/4-1/2" slices. Chop up Cauliflower and Broccolli. I then steam carrots for a few minutes and then toss in Broccolli and Cauliflower as they cook faster.

Then I throw it all into the sauce and stir to coat everything. Then add to noodles.

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This will make roughly 8 medium size servings and is quite tasty. Plus it is a good source of pretty much everything you need in a balanced diet.

Each serving roughly equalls out to: 435 calories(11g fat/45g carb/32g protein)

Of course this is pre-cooked estimate but that seems like a good percentage ratio of fat/carb/protein 24% fat/ 42% carb/ 31% protein

Plus its a tasty sauce.

Anyways thought I would share. Hope you enjoy.

Matt

It sounds really yummy, but not quite low calorie and a little high in fat. Do you think it would work without the butter? How big is the box of pasta? Do you use this recipe to feed yourself and 7 other people, or do you have a good preservation method?

It sounds really yummy, but not quite low calorie and a little high in fat. Do you think it would work without the butter? How big is the box of pasta? Do you use this recipe to feed yourself and 7 other people, or do you have a good preservation method?

I honestly don't know how it would taste without the butter. I have never tried it without... Personally, I can't imagine it tasting all that great. but, who knows :d_confuse Like I said, you could use margarine.

The box of pasta is a 12oz box. Just the regular single size box. I also have never used the whole box. I'd say 3/4 box would be sufficient depending on how saucy you like your noodles. I usually would just make more if needed for leftover sauce.

I have used this before I had gone on my diet. It was usually enought for 2 heaping plates and then some leftovers. 2 dinners and 2 lunchs in all. But again, this was on a 2-3 meal per day diet between me and my girlfriend.

The way I figured it. This split into 8 meals for lunch or dinner thru-out the week. It is easy enough to cut out some fat on your morning or snack food to make up for the higher amount of fat/calories in this dish. Personally I have trouble getting enough calories from carbs/fat so its a great dish for me.

But for me, I am going for 50% carbs/ 30% protein and 20% fat. I am not bulking but trying to cut. Since I don't lift hard, all the protein is not quite needed.

Its actually a pretty cheap dinner supply actually. About $10 bucks in all if you already have the chicken breast and vegies like most of us should. $25 totall.

If nothing else. Someone try it and if its not all that good. Let others know. I got the main sauce recipe from here:
http://pasta.allrecipes.com/az/QickndsylfrdSc.asp

It has 419 ratings of which were 5 stars. I just made my own variation of the sauce to be a little more "diet friendly".

Start off by replacing the 4 TS of butter with 3 TS of Extra Light Olive Oil would be a good start.

Parmesan is one of the better choices in terms of low-fat so it ain't going to get much better than that.

Saturated fats are probably fairly low for this. Cut out the butter and you'd reduce the sat fats by even more.

But for me, I am going for 50% carbs/ 30% protein and 20% fat. I am not bulking but trying to cut. Since I don't lift hard, all the protein is not quite needed.

If nothing else. Someone try it and if its not all that good. Let others know. I got the main sauce recipe from here:
http://pasta.allrecipes.com/az/QickndsylfrdSc.asp

It has 419 ratings of which were 5 stars. I just made my own variation of the sauce to be a little more "diet friendly".

I eat about 50% carbs, 20% protein, and 30% fat, so I don't have a problem with the ratios. I just have a deathly fear of butter. I'm not crazy about the flavor olive oil adds, so if I try it, I'll try it without butter, or I'll throw in a tiny bit of Becel.

The original recipe lists (in the sauce only!):
Amount Per Serving
Calories: 659
Total Fat: 57.7g
Cholesterol: 167mg
Sodium: 1253mg
Total Carbs: 10g
Dietary Fiber: 0.2g
Protein: 26.4g
However, their version only makes enough for four servings and has no vegetables.

Fettucine alfredo is one of my favorites, so I'll be sure to try this version. Thanks for sharing. I've tried these ones as well; they're good too, but I don't have the nutritional information for them.

Lighthearted Fettuccine Alfredo

1 cup Low-fat cottage cheese
1/4 cup Parmesan cheese -- grated
1/4 cup Low-fat milk
1/4 cup Egg substitute
10 milliliters Garlic -- peeled and pressed
1/4 teaspoon Ground black pepper
1/4 teaspoon Salt -- or to taste
1/2 pound Fettuccine
Fresh basil or parsley -- chopped

Prepare pasta according to package directions. Drain. Reserve keeping warm. In blender or processor, process cottage cheese til very smooth. Add the parmesan cheese, egg substitute, garlic, nutmeg, pepper and salt. Process until very smooth. Add to hot pasta over medium heat. Cook 1 min., stirring constantly, until the sauce has thickened and coated the pasta. Add the basil or parsley and blend.

Marvelous Macaroni and Cheese Serves 2 adults and 1 child
2 C macaroni 1 C grated cheddar cheese
1 C (237 ml) evaporated skim milk 1 C cottage cheese
Cook pasta according to package directions. Drain and return to saucepan. Add ingredients one at a time over low heat. Add salt and pepper to taste.

However, their version only makes enough for four servings and has no vegetables.

Fettucine alfredo is one of my favorites, so I'll be sure to try this version. Thanks for sharing. I've tried these ones as well; they're good too, but I don't have the nutritional information for them.

Lighthearted Fettuccine Alfredo

1 cup Low-fat cottage cheese
1/4 cup Parmesan cheese -- grated
1/4 cup Low-fat milk
1/4 cup Egg substitute
10 milliliters Garlic -- peeled and pressed
1/4 teaspoon Ground black pepper
1/4 teaspoon Salt -- or to taste
1/2 pound Fettuccine
Fresh basil or parsley -- chopped

Prepare pasta according to package directions. Drain. Reserve keeping warm. In blender or processor, process cottage cheese til very smooth. Add the parmesan cheese, egg substitute, garlic, nutmeg, pepper and salt. Process until very smooth. Add to hot pasta over medium heat. Cook 1 min., stirring constantly, until the sauce has thickened and coated the pasta. Add the basil or parsley and blend.

Marvelous Macaroni and Cheese Serves 2 adults and 1 child
2 C macaroni 1 C grated cheddar cheese
1 C (237 ml) evaporated skim milk 1 C cottage cheese
Cook pasta according to package directions. Drain and return to saucepan. Add ingredients one at a time over low heat. Add salt and pepper to taste.


Yes, that recipe on the site is for 4 servings. But, as I said they are pretty large and just sauce and noodles. Not a smaller meal like we eat. Plus, after you add all the vegies and chicken it gets to be quite a bit of food.

Personally I like to cook my dinners in large amounts and then put them in tupperware for eating thru-out the week. It helps me manage my calorie intake. Instead of guessing how many calories I took in a day.

Why the fear of butter? After you seperate the meals it oly equates to about a tblsp of butter per serving. Which isn't too bad to me. I am going to try Gordo's recommendation of Olive oil. I will use 3tbsp of butter and 3tbsp of oil and see how that works out.

Also, I usually scratch the garlic powder and put in 1tbsp roasted chopped garlic that comes in bottles with olive oil. I find it tastes much better. Plus, less sodium.

Thanks for the other recipes. I'll have to give them a try. My girlfriend LOVES macaroni. I'm sure she will like that recipe.

Matt

So, has anyone tried the Alfredo recipe yet?

Personally I love it. I make it every week and use it as 1 meal every day. I even added 2 cups of shrimp in it to add more protein. That 3 tblsp of olive oil in substitute for butter is also a great substitution. Its a great pre-workout meal. I eat it about an hour before I go workout and I have great energy during my lifting.

Also, a thanks to Guava for that mac n' chees recipe. Its great! Although, I had to switch to small amounts of Velveeta instead of shredded cheddar. It was just too stringy and didn't melt properly. Thanks!

How'd I miss these recipes? I LOVE cheese and will definitely try both.

So, has anyone tried the Alfredo recipe yet?

Personally I love it. I make it every week and use it as 1 meal every day. I even added 2 cups of shrimp in it to add more protein. That 3 tblsp of olive oil in substitute for butter is also a great substitution. Its a great pre-workout meal. I eat it about an hour before I go workout and I have great energy during my lifting.

Also, a thanks to Guava for that mac n' chees recipe. Its great! Although, I had to switch to small amounts of Velveeta instead of shredded cheddar. It was just too stringy and didn't melt properly. Thanks!

AN easy replacement for the butter if your worried try Smart Balance Light butter spread, I found it at my grocery store, its only 45cals, and 5grams of fat per TBSP...so in ratio to the original recipe you will instead have 20g of fat (being in a ratio of Sat 1.5g / Poly 1.5g / Mono 2g). This should drastically change the over all fat content from the 44 grams of mysterious fat I call "butter". So you will still get a some fat in the meal but at least you can feel better by lessing the damamge. Oh and if you havent tried Smart Balance its just like regular butter, as in taste, no lie.