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Healthy Sautéed Vegetable Fettuccine Alfredo

Mmmmmm…. pasta.  Fettuccine alfredo, at that.   With fresh sautéed vegetables.  It’s like you died and went to carb friendly heaven.  Without all the fat and guilt!

This version has FAR fewer calories than the traditional butter and cream laden version of fettuccine alfredo but still retains that classic rich and satisfying taste. I did some research and one serving of traditional alfredo has an average of 800 calories (and that’s the average – some were as high as 1000+, and that’s without any protein!)

Our version weighs in at less than 570 calories, with all the creamy goodness included. And you truly will not believe how easy this dish is to make – the longest step in the whole recipe is waiting for the pasta to cook! Even though this meal is much healthier than the traditional dish, it still has a rich, creamy, decadent taste – so you can serve it with confidence to your family or your guests.

Cook Time: 20 Min.  •  Serves: 2  •  Calories: 564 •  Total Fat: 11 grams  •  Protein: 20 grams



This is for those days that you dream of being in Italy.  Go ahead, pour yourself a glass of white and take in that Tuscan breeze.


  • 1 small red bell pepper, sliced Julianne
  • 1 cup zucchini, sliced
  • 1 cup yellow squash, sliced
  • 1 -2 carrots, sliced Julianne
  • 2 teaspoons unsalted butter
  • 2 cloves garlic, minced
  • 2 teaspoons all-purpose whole wheat flour
  • 3/4 cup plain almond milk
  • 1 tablespoon low-fat cream cheese
  • 3/4 cup grated parmesan cheese, plus more for topping
  • 1 tablespoon chopped fresh parsley
  • 8 ounces fresh fettuccine
  • 1 teaspoon olive oil
  • salt and pepper to taste

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  1. Melt the butter in a skillet over medium heat. Add the minced garlic and cook until the garlic is slightly soft, about 1 minute.
  2. Add in the flour and cook, stirring with a wooden spoon for about another minute.
  3. Whisk in the almond milk and a pinch of salt and cook, whisking constantly, until just thickened, about 3 minutes.
  4. Add the low fat cream cheese and parmesan cheese; whisk until melted, about 1 minute. Stir in the chopped parsley.
  5. Heat a large sauté pan over high heat with the olive oil and add in all the fresh vegetables.  Lower the heat to medium high and sauté the veggies for about 6 minutes or until your desired done-ness.
  6. Meanwhile, bring a large pot of salted water to a boil. Add the fettuccine and cook until al dente, 6 to 8 minutes. Reserve 1 cup cooking water, then drain the pasta and return to the pot.
  7. Add the sauce and 1/2 cup of the reserved cooking water to the pasta and gently toss to combine, adding more cooking water as needed to loosen.
  8. Stir in the fresh vegetables and season with salt. Divide among two bowls and top with parmesan and pepper.


Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!

[Related: Be sure to check out for more healthy dining and healthy restaurant options in your area]

Low Fat Low Sodium
Ingredient Linked To Nutritional Value Cal Fat Carb
PER SERVING: 564 10.5 97.5
1 Each red bell pepper Peppers, sweet, bell, red, fresh, sml 11.5 0 2
1 Cup zucchini Squash, zucchini, w/skin, fresh, slices 9.5 0 1.5
1 Cup squash Squash, zucchini, w/skin, fresh, slices 9.5 0 1.5
6 Each carrots Carrot, fresh, baby, med 10.5 0 2.5
8 Ounce-weight fettuccine Pasta, fettuccine, enrich, dry 412.5 1.5 84.5
.5 Tablespoon butter Butter, unsalted 25.5 3 0
2 Each garlic Garlic, cloves, fresh 4.5 0 1
1 Teaspoon whole wheat flour Flour, whole wheat 4 0 1
.75 Cup almond milk Almond Milk, plain 22 1 3
1 Tablespoon cream cheese Cream Cheese, low fat, whipped 10 1 0.5
2 Tablespoon parmesan cheese Cheese, parmesan, grated 21.5 1.5 0
1 Tablespoon parsley Herb, parsley, fresh, chpd 0.5 0 0
1 Teaspoon olive oil Olive Oil 22.5 2.5 0

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