Houston Brown's Healthy Cooking Corner

Houston Brown, Advisory Council Member

Regardless of what the groundhog may see, here in the Northwest we can count on a few more months of damp and chilly weather. What better way to spend a cold rainy evening then by preparing and enjoying a healthy version of a rich pasta classic: Fettuccine Alfredo.  

By skipping the heavy whipping cream, I am able to cut both fat and calories. I substitute a few healthier secret ingredients (well, not so secret anymore), keeping the creamy taste of this classic dish.  

Small steps like these have greatly helped me take better care of myself. I learned after many years that the person in charge of my health is me. That is why I support the American Heart Association’s efforts to encourage African-Americans to lower their risk of heart disease and stroke by taking care of themselves.

Their challenge to “Take Care of You” is one that I have lived: learn what the risks factors are and take action to reduce your risks.  

As they say, heart disease is an equal opportunity killer, so this call to action should be heard by everyone.  However, African-Americans are at greater risk for cardiovascular disease and stroke than other populations.  Some facts from the American Heart Association:

• Cardiovascular disease, including stroke, is the leading cause of death for African-American men and women—claiming the lives of over 100,000 annually.
    
• Compared with whites, young African-Americans have a two- to three-fold greater risk of ischemic stroke (caused by a clogged blood vessel), and African-American men and women are more likely to die of stroke.
  
  
• Compared with whites, African-Americans develop high blood pressure at an earlier age, and their average blood pressure is much higher. As a result, African-Americans have a 1.5 times greater rate of heart disease death and a 1.8 times greater rate of fatal stroke.

For those who would like some help learning how to “Take Care of You,” the American Heart Association has several programs that can help. One called “Search Your Heart” provides information ranging from nutritional tips to blood pressure and stroke screenings in a church setting.  For more information, call our local American Heart Association office at 206-632-6881 or check out www.americanheart.org.


Slimmer Fettuccine Alfredo

8 oz. fettucine, uncooked
1 1/4 c. fat-free reduced-sodium chicken broth
4 tsp. flour
1/3 c. light cream cheese spread
3 Tb. grated parmesan cheese, divided
1/8 tsp. ground nutmeg
2 Tb. chopped fresh parsley

Cook pasta as directed on package.

Meanwhile, combine broth and flour in medium sauce pan. Stir in cream cheese spread; cook 2 minutes, stirring constantly until mixture boils and thickens. Toss pasta with sauce, 2 Tb. of the parmesan cheese and nutmeg.  Sprinkle with remaining 1 Tb. of parmesan cheese and the parsley.  Season to taste with pepper.

(What I did:  Instead of butter and cream, I used chicken broth and light cream cheese spread and reduced the amount of parmesan cheese. These changes saved 300 calories and 34 grams of fat!)