Creamy Vegetable and Tofu Pasta
This pasta dish is a great way to get your vegetables and protein in one meal. The tofu is crumbled and sautéed until golden brown, and the vegetables are cooked until tender-crisp. The creamy sauce is made with low-fat milk, Parmesan cheese, and garlic powder. The pasta is cooked according to package directions and added to the skillet with the sauce. Serve immediately, garnished with fresh parsley.
I've always been a fan of pasta, but I've never been a fan of the heavy, creamy sauces that often accompany it. I wanted to create a pasta dish that was light and healthy, but still flavorful. This pasta dish is the result of my efforts. It's made with whole wheat pasta, extra firm tofu, broccoli florets, zucchini, red bell pepper, low-fat milk, Parmesan cheese, and garlic powder. The tofu is crumbled and sautéed until golden brown, and the vegetables are cooked until tender-crisp. The creamy sauce is made with low-fat milk, Parmesan cheese, and garlic powder. The pasta is cooked according to package directions and added to the skillet with the sauce. Serve immediately, garnished with fresh parsley.
Creamy Vegetable and Tofu Pasta Creamy Vegetable and Tofu Pasta Creamy Vegetable and Tofu Pasta Creamy Vegetable and Tofu Pasta
Prep time: 15 | Cook time: 20 | Serves: 4
Ingredients
  • Whole wheat pasta (8 ounces)
  • Extra firm tofu (14 ounces)
  • Broccoli florets (1 cup)
  • Zucchini (1/2 medium)
  • Red bell pepper (1/2)
  • Low-fat milk (1 cup)
  • Parmesan cheese (1/4 cup)
  • Garlic powder (1 teaspoon)
Instructions
  1. Cook pasta according to package directions.
  2. Crumble tofu into small pieces and sauté in a non-stick skillet until golden brown.
  3. Add broccoli, zucchini, and bell pepper to the skillet and cook until tender-crisp.
  4. In a blender, combine milk, Parmesan, and garlic powder. Blend until smooth.
  5. Pour the creamy sauce over the vegetables and tofu. Simmer for 5 minutes.
  6. Drain pasta and add it to the skillet. Toss to coat.
  7. Season with salt and pepper to taste.
  8. Serve immediately, garnished with fresh parsley.
Why It Works
  • The tofu is crumbled and sautéed until golden brown, giving it a crispy texture and nutty flavor.
  • The vegetables are cooked until tender-crisp, so they retain their nutrients and flavor.
  • The creamy sauce is made with low-fat milk, Parmesan cheese, and garlic powder, making it light and flavorful.
  • The whole wheat pasta provides fiber and nutrients.
  • The fresh parsley adds a bright, fresh flavor to the dish.