Do you have a recipe for an alfredo sauce?

We don’t keep very many recipes on file because there’s so many sources available, such as the library or the Internet. However, this past year, two Family and Community Education volunteer leaders, Freida Martin and Lola Ford, presented a program titled “Sauce It Up” in which they shared basic sauce recipes. One of the recipes they shared was an alfredo sauce. I like it because it’s not quite as rich and high-fat as many of the alfredo sauces. Plus, the parsley flakes, almonds, mushrooms and pimento makes this sauce a bit more eye-appealing (and tasty).

1/4 cup almonds, slivered

1/2 cup margarine

1/2 cup flour

3/4 cup Parmesan cheese, grated

1 tablespoon parsley flakes

1/4 teaspoon black pepper

1/4 teaspoon garlic powder

4 cups skim milk

1/2 cup mushroom stems & pieces

1/4 cup pimento, diced

Toast almonds in a 325-degree oven until lightly tan. In a saucepan, melt margarine over medium heat. Stir in flour until smooth, cooking about 5 minutes. Stir in Parmesan cheese, parsley flakes, pepper and garlic powder. Pour milk slowly down the side of the pan while stirring. Stir in almonds, mushrooms and pimentos. Simmer, stirring often until thickened, about 10 to 15 minutes. Serve over fettuccine or other pasta.

Q: Do you have any tips on sauteing foods?

A: For the best color and flavor when sauteing, follow these tips:

¢ Cut food items the same size to ensure even cooking.

¢ Choose pan size accordingly – an 8- to 10-inch pan may be sufficient when cooking for one or two. A 12-inch pan may be needed when cooking for more or cooking larger amounts. If a deep, rich brown color is desired for meat, a regular pan rather than a nonstick pan, may work better.

¢ Preheat pan over medium to medium-high heat or as specified in the recipe and/or the directions that came with your pan. Check manufacturer’s directions for recommended heats to use with your pans. For example, one brand recommends not going above medium heat; higher heats may cause discoloration of this brand of pan.

¢ Add a small amount of oil to your hot pan. Choose oil with a high smoke point – for example, canola, corn, safflower, soybean or peanut oil. (Note: Peanut oil can be a concern if family members or guests have peanut allergies.) Rippling should be visible on the surface when the oil is hot.

¢ If you want a food such as meat to brown, pat it dry – if needed – with a paper towel.

¢ Leave some space – about an inch – between pieces of food. If you leave too much space, the oil may burn. If you leave too little space, as moisture comes out of food, the temperature of the pan drops, moisture is trapped, and the food is steamed rather than browned.

¢ Food should release easily from the pan when it has browned enough.

¢ If you need to saute food in batches, keep food warm by holding it – uncovered – in a 200-degree oven. Here’s a recipe for a beef stew in which the beef is sauteed. This soup looks like it has a rich gravy, but it’s really nutrient-rich pureed vegetables.

1 pound lean beef stew meat, cut into 1-inch cubes

1 tablespoon vegetable oil

3 cups low-fat, low-sodium beef broth

1 medium onion or 2 tablespoons dried, minced onions

2 cloves garlic, chopped or 1/4 teaspoon garlic powder

1/2 teaspoon dried thyme

1/2 teaspoon black pepper, preferably freshly ground

1/4 teaspoon salt, if desired

1 pound red or Yukon gold potatoes

1 pound carrots

Heat oil in large saucepan or Dutch oven. Add meat and saute until browned on all sides. Add beef broth, onion, garlic, thyme, pepper and, if desired, salt. Bring to a boil. Reduce heat, cover and simmer for about an hour until meat is tender. While the meat is cooking, wash, peel and cut the carrots and potatoes into 1-inch chunks. When meat is tender, add the cubed vegetables. Bring mixture to a simmer and cover. Cook for about 20 more minutes or until vegetables are tender.

Remove about half the vegetables (but no meat) with a slotted spoon and puree in a blender until smooth. Cooking Light magazine (March 2003) warns when blending hot liquids to use caution because steam can increase the pressure inside the blender and blow the lid off. They advise filling the blender no more than half-full and blending in batches, if necessary. And, while blending, hold a potholder or towel over the lid.

Add broth from the stew, if needed, to aid in pureeing the vegetables. Return pureed vegetables to the stew and stir to combine.

If needed, thin broth with water or beef broth. Makes six servings.

– Susan Krumm is an Extension agent in family and consumer sciences with K-State Research and Extension-Douglas County, 2110 Harper St. She can be reached at 843-7058.