This recipe replaces the traditional heavy cream and butter with Tofu and saves 350 calories per serving for the sauce alone!
Makes 4 servings, (sauce alone)
- 1 package (12oz) firm silken tofu
- 1 garlic clove
- 1/2 cup parmesan cheese
- 1 Tbsp oil
- 1 1/2 tsp dried basil
- 1 Tbsp dried parsley
- 1/4 tsp black pepper
- 1 tsp Kosher salt (or less to taste)
- 1 tsp onion powder
- 1/4 cup skim milk or plain soymilk
- 1 package frozen chopped broccoli
- 1 pound pasta, cooked and drained
Combine ingredients in a blender and blend until smooth. Warm in the microwave 3-4 minutes on high, or until hot. Cook pasta. In the last 5 minutes of cooking time, add frozen broccoli to cooking wa-ter. Drain and toss with Alfredo Sauce.
Per Serving: 155 Calories, 3 g Protein, 4 g Carbohydrate, 10 g Fat
Traditional Alfredo Sauce Comparison: 505 Calories, 9 g Protein,
5 g Carbohydrate, 51 g Fat
This recipe is courteous of the National Soybean Research Laboratory.