This dish is rich and delicious, yet packed with bone-healthy nutrients. It contains 23% of the daily value (DV) for calcium, 74% of the DV for vitamin D, 38% of the DV for folate, 106% of the DV for selenium and over 10% of the DV each for magnesium and vitamin K.
- 8 ounces dry fettuccini pasta
- 2 tsp olive oil
- 2 tsp minced garlic
- 3 cups seeded, chopped tomatoes (3 medium)
- 7 ounce can of salmon with bones, no added salt
- 2 teaspoons dry dill weed
- 1/4 cup freshly grated Parmesan cheese
- 1/4 cup fortified soymilk or evaporated skim milk
- Cook fettuccini according to package directions; drain in colander and reserve.
- Meanwhile, make the sauce. Heat a large nonstick skillet over medium high heat and add the olive oil. Saute the garlic until golden brown, about 1 minute. Add the tomatoes and saute briefly. Add the rest of the ingredients and cook until heated through.
- Toss with the cooked pasta and serve hot.
Serving and Nutrition Information
- Serves 4.
- Each 1-1/2 cup serving: 357 calories, 9 g fat, 2.5 g saturated fat, 16 mg cholesterol, 174 mg sodium, 48 g carbohydrate, 2.5 g fiber, 19 g protein.
- Diabetic exchange: 3 starch, 1 meat.
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. But after learning that the quality of a croissant directly varies with how much butter it has, Judy sought to challenge herself by coming up with recipes that were as healthy as they were tasty.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.