|Low-fat milk||½ cup|
|Reduced-fat cream cheese||1½ tablespoons|
|All-purpose flour||1½ teaspoons|
|Garlic clove, minced||½|
|Grated Parmesan||¼ cup|
|Whole wheat fettuccini (or spaghetti)||4 ounces|
|Freshly ground pepper to taste|
- Cook fettuccini according to package directions, omitting salt and fat. Drain and set aside.
- In a small saucepan over medium-low heat, whisk together milk, cream cheese, flour, and salt.
- In a medium saucepan, melt butter over medium heat. Add garlic and sauté 1-2 minutes. Add milk mixture and bring to a simmer, stirring constantly. Remove from heat, stir in cheese, then toss with fettuccini.
2.5 starches; 1 lean meat substitute; 1 fat
Side Suggestions: Steamed Broccoli
|Serving Size||½ of recipe|
|Saturated Fat||6.5 g|
|Dietary Fiber||5 g|
A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.
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