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  • ¼ cup canned artichoke hearts in water, chopped
  • ¼ cup tomatoes, chopped
  • ¼ cup onion, chopped
  • ½ cup mushrooms, sliced 
  • 1½ tbsp fresh basil, chopped
  • 1½ tbsp skim milk
  • 1¼ tsp unbleached all-purpose flour
  • ½ cup whole wheat pasta, cooked 

1 Veggie, 1 dairy, AND 1 carb per serving


  1. Heat a non-stick skillet over MED-HI heat.
  2. Put the mushrooms into the skillet and sauté until they are lightly brown.
  3. Add in the artichokes and 1/3 cup of the juice they came in. Heat to simmering.
  4. Mix together the flour and milk. Stir mixture into the artichoke juice until it reaches the desired consistency.
  5. Add in the onions, tomatoes & basil.
  6. Cook for a short time, leaving the vegetables firm.
  7. Place the cooked pasta on a plate or in a bowl.
  8. Top the pasta with the sauce.

Serve this along side 7 oz of skim milk.