You Can Enjoy Fettuccine And Still Watch Fat Grams

January is winding down and you’re still faithfully watching those calories. Good for you. It takes perseverance to work off those extra pounds from holiday eating pleasures.

Some people like to focus on numbers when they’re trying to lose weight, and a question they’ll often ask is how much fat is healthy. It’s a good question. I checked out Better Homes and Gardens’ latest book, “New Dieter’s Cookbook,” for its comments.

Based on the recommendation of no more than 30 percent of daily calories from fat, you can use a chart in the book to find the numbers.

On a 1,200 calorie diet, you strive for about 40 grams of fat a day. For 1,500 calories, fat is limited to 50 grams, and a 2,000 calorie diet allows for 65 grams a day. Those who are more motivated may shoot for less than 25 percent fat calories (33, 41 and 55 grams respectively).

Skim through the pages of gorgeous-looking food - or stop, like me, at the Fettuccine Alla Carbonara - and check out the comparison chart of fat in foods. It’ll give you a perspective on the fat sneaking into your diet.

That yummy-looking fettuccine dish, for example, calls for skim milk and egg substitute. If you happen to have 2 percent milk in the fridge you might not think twice about using it in this recipe, since it’s such a small amount (about 1/2 ounce per person, with less than 1 gram of fat).

But drink a glass of 2 percent milk with your pasta meal, and your total fat jumps 5 more grams. Using egg substitute, which contains no yolk, also saves you a couple grams of fat.

So count your fat grams and make this delicious fettuccine dish. And here’s to a month of successful, healthy eating.

Fettuccine Alla Carbonara

Adapted from “New Dieter’s Cookbook” (Better Homes and Gardens Books, 1997).

1/2 cup refrigerated or frozen egg substitute (thawed if necessary)

2 ounces evaporated skim milk or skim milk

8 ounces packaged dried fettuccine or linguine

4 teaspoons margarine or butter

1/2 cup (2 ounces) Parmesan cheese

4 tablespoons snipped fresh parsley

2 tablespoons cooked bacon pieces

In a small mixing bowl, stir together the egg substitute and milk. Set aside.

In a large saucepan, cook the fettuccine or linguine according to package directions, however omit any oil or salt. Drain well.

Return pasta to the hot saucepan. Immediately pour the egg mixture over the pasta. Add margarine or butter. Heat and stir mixture over low heat about 4 minutes or until mixture thickens and pasta is well coated. Add the Parmesan cheese, parsley and cooked bacon pieces; toss until combined. Serve immediately.

Yield: 4 servings.

Nutrition information per serving: 390 calories, 12 grams fat (28 percent fat calories), 18 grams protein, 50 grams carbohydrate, 12 milligrams cholesterol, 184 milligrams sodium.

, DataTimes MEMO: The goal of Five and Fifteen is to find recipes where you can do the shopping in five minutes and the cooking in 15. Merri Lou Dobler, a registered dietitian and Spokane resident, welcomes ideas from readers. Write to Five and Fifteen, Features Department, The Spokesman-Review, P.O. Box 2160, Spokane, WA 99210.

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