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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.