TOTAL TIME: Prep/Total Time: 25 min.
MAKES: 8 servings


  • 1 medium onion, chopped
  • 2 garlic cloves, minced
  • 2 teaspoons olive oil
  • 8 ounces uncooked ziti or small tube pasta
  • 2 tablespoons butter
  • 3 tablespoons all-purpose flour
  • 1 cup fat-free milk
  • 1-1/2 cups fat-free half-and-half
  • 1 cup shredded Parmesan cheese
  • 2 teaspoons Italian seasoning
  • 1/4 teaspoon salt
  • Dash white pepper
  • Dash ground nutmeg
  • 1 can (14-1/2 ounces) Italian diced tomatoes, drained
  • 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry

Nutritional Facts

1 cup: 264 calories, 8g fat (4g saturated fat), 16mg cholesterol, 488mg sodium, 35g carbohydrate (0 sugars, 3g fiber), 13g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 vegetable, 1/2 fat-free milk.


  1. In a small saucepan, saute onion and garlic in oil until tender; set aside. Cook ziti according to package directions. Meanwhile, in a large saucepan, melt butter; stir in flour until smooth. Reduce heat; slowly add milk.
  2. Stir in half-and-half. Bring to a boil over medium-low heat; cook and stir for 2 minutes or until thickened. Reduce heat; add the Parmesan cheese, Italian seasoning, salt, pepper and nutmeg. Stir until cheese is melted.
  3. Add the tomatoes, spinach and onion mixture; heat through. Drain the ziti; toss with vegetable mixture. Yield: 8 servings.
Originally published as Ziti Alfredo with Vegetables in Light & Tasty August/September 2002, p60

Medium-Bodied Red Wine

Enjoy this recipe with a medium-bodied red wine such as Chianti, Sangiovese, Malbec or Zinfandel.

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Diane Gum User ID: 3028929 43276
Reviewed Jun. 14, 2009

"Absolutely wonderful! Even better than my full fat version! Thank you!"

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