Macaroni with Creamy Tofu Sauce
Makes 8 1-cup servings
Here’s a healthy version of a traditional “comfort food.”
8 ounces dry macaroni
1 tablespoon olive oil
1 small onion, chopped
1/2 bell pepper, seeded and diced
3 cups sliced mushrooms (about 3/4 pound)
3 – 4 leaves bok choy, chopped (about 2 cups)
2 tablespoons finely chopped fresh parsley
2 teaspoons poultry seasoning
1 teaspoon salt, divided
1/4 teaspoon black pepper
2 cups fortified unsweetened soy- or rice milk
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
3 tablespoons rice flour
1/4 cup potato flour
1/2 cup Corn Butter (see recipe), or 3 tablespoons non-hydrogenated, dairy-free margarine
1 pound firm tofu, crumbled
Cook macaroni according to package directions. Drain and rinse, then set aside.
Heat oil in a large skillet and cook onion over high heat until soft, stirring occasionally, about 5 minutes.
Add bell pepper, mushrooms, bok choy, parsley, poultry seasoning, 1/2 teaspoon salt, and black pepper. Cover and cook until mushrooms are soft and bok choy is just tender, about 5 minutes.
Combine non-dairy milk, onion powder, garlic powder, remaining 1/2 teaspoon salt, flours, and Corn Butter or margarine in a blender. Blend on high speed until mixture is thick and smooth.
Add to vegetables, along with tofu and pasta. Stir to mix, then cook over medium-low heat, stirring frequently, until heated through, about 5 minutes.
Per 1-cup serving
- Calories: 252
- Fat: 6 g
- Saturated Fat: 1 g
- Calories from Fat: 21.5%
- Cholesterol: 0 mg
- Protein: 12.7 g
- Carbohydrates: 38.3 g
- Sugar: 3 g
- Fiber: 3.7 g
- Sodium: 391 mg
- Calcium: 212 mg
- Iron: 3.3 mg
- Vitamin C: 9.7 mg
- Beta Carotene: 219 mcg
- Vitamin E: 0.4 mg
Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.