Is it Italian? Is it Mexican? Authentically, it is neither, but it combines the idea of a creamy sauce, similar to Alfredo sauce in the Italian cuisine and the flavor combination of beans, avocado and tomato found in Mexican cuisine. This dish is rich in heart healthy fats, mainly omega-3 fatty acids coming from the avocado. Typical Alfredo sauce is high in heart un-healthy fats (saturated fat) as it is made mainly with butter.
The black beans and whole wheat noodles allow for a high fiber as well as protein content in this recipe. Very filling and very delicious!
Here is the recipe:
Mexican Avocado Alfredo
Makes 6 servings. Requires about 45 minutes from start to finish.
14 oz whole wheat fettucine (or regular spaghetti noodles)
2 med fresh avocados
½ cup milk of choice
½ tsp salt
1 tsp black pepper
1 1/2 tsp garlic powder
1 can black beans (reduced sodium)
1 can petite diced tomatoes (no salt added); or, 2 cups chopped fresh tomatoes
1 Tbsp lemon juice
1 cup fat-free shredded cheddar cheese
- cook noodles according to directions in a large pot; drain, rinse, and return to pot
- blend avocado with milk, lemon juice and seasonings and add to noodles
3. turn stovetop heat on low-medium setting and add beans and tomatoes
4. stir frequently and let cook until well heated (about 5 minutes)
5. stir in shredded cheese until melted and serve
Nutrition facts: 1/6 recipe: 450 calories, 10 grams of fat (1 gram of saturated fat), 605 mg sodium, 69 grams of carbohydrate (4 1/2 carb choices), 14 grams of fiber, 5 grams of sugar, 20.5 grams of protein
Nutrition facts for sauce alone: 90 calories, 5.5 grams of fat (1 gram of saturated fat), 295 mg sodium, 5 grams of carbohydrate (0 carb choices), 2.5 grams of fiber, 1 gram of sugar, 6 grams of protein
Nutrition facts for average of 3 popular Alfredo sauce recipes: 260 calories, 25 grams of fat (16 grams of saturated fat), 290 mg sodium, 2 grams of carbohydrate (0 carb choices), 0 grams of fiber, 0 grams of sugar, 5 grams of protein