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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 214.3
  • Total Fat: 8.7 g
  • Cholesterol: 11.6 mg
  • Sodium: 663.8 mg
  • Total Carbs: 23.0 g
  • Dietary Fiber: 5.6 g
  • Protein: 13.7 g

View full nutritional breakdown of Pasta with Tofu Alfredo Sauce, Broccoli and Mushrooms calories by ingredient
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Pasta with Tofu Alfredo Sauce, Broccoli and Mushrooms

Submitted by: KALEIGH2010

Introduction

My take on Alfredo sauce - without the saturated fat. This recipe is pretty easy to manipulate - you can add more parmasean cheese (or romano cheese), black pepper and garlic to taste. You can't even taste the tofu, but by adding it, it gives it a source of protein therefore making it vegetarian!

(This is my first recipe I have ever added - it is pretty straightforward, and can easily be changed to your liking... please be kind LOL)
My take on Alfredo sauce - without the saturated fat. This recipe is pretty easy to manipulate - you can add more parmasean cheese (or romano cheese), black pepper and garlic to taste. You can't even taste the tofu, but by adding it, it gives it a source of protein therefore making it vegetarian!

(This is my first recipe I have ever added - it is pretty straightforward, and can easily be changed to your liking... please be kind LOL)

Number of Servings: 1

Ingredients

    100g of chopped broccoli
    3 white mushrooms

    Sauce

    1/2 cup of low fat cream of mushroom soup
    85g of Soft Tofu (drained/pressed)
    1.66 Tbsp (1 Tbsp + 2 tsp) grated parmasean cheese
    Pepper and Garlic Powder to taste

    Serve with your favourite pasta (whole wheat Fettuccini is great)



Directions

*Makes 1 serving*

1. Drain tofu for at least 10 minutes(place between two clean cloths and place a heavy item, like a cutting board, on top).

2. In a mixing bowl, add soup, tofu, cheese, pepper and garlic.

3. Using an immersion blender (or a blender) mix ingredients together until smooth. Add in 1 tsp of water at a time to get desired consistency. Sauce should be thick, because it thins out when added to heat.

4. Chop Broccoli into bite size pieces, and slice mushroom

5. Put pasta in boiling water. Set timer for 10 minutes (or however long it takes to cook your pasta)

6. Add broccoli and mushrooms to a heated, non-stick frying pan. Add 1 tbsp of water. Place a large lid over it. Stir occasionally (this step is done to ensure that broccoli becomes tender).

7. In the last 4 minutes of the timer, add in the sauce to the broccoli and mushrooms. Mix together, ensuring that the vegetables are evenly coated. Stir occassionaly until timer runs out.

8. Drain pasta and serve sauce over top. If desired, season with black pepper over top.






Number of Servings: 1

Recipe submitted by SparkPeople user KALEIGH2010.






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