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Squash and Pasta Toss with Parmesan Crusted Tofu
* 1 clove garlic
* 1 tbsp. fresh basil
* 4 1/2 oz. firm tofu
* 2 1/2 tbsp. low sodium breadcrumbs
* 1 1/2 cups zucchini squash
* 1/2 tbsp. olive oil
* 1 1/2 tbsp. nonfat parmesan cheese
Directions:
Prepare bite size pasta such as ziti or elbows according to recipe. Rinse and cut zucchini squash into bite-sized chunks. Add zucchini squash to boiling water with pasta during last 2 minutes of cooking; drain and set aside. Mince garlic and set aside. Rinse and chop basil; set aside. Drain and cut tofu into cubes. In nonstick skillet, heat oil on medium, add minced garlic and breadcrumbs and cook briefly, stirring constantly, about 2 minutes. Add tofu and sprinkle with cheese as you toss it in the skillet. Cook until tofu coats with the crumbs and is slightly browned, about 4-5 more minutes. Add pasta and zucchini to skillet with tofu mixture and heat through, mixing well, about 2 minutes. Remove to serving plate and sprinkle with chopped fresh basil.
Pasta
* 2 oz. (dry, uncooked) pasta
Directions:
Choose pasta that you prefer, such as penne, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender, but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.)
Nutrition Facts per serving: Calories 673.6; Calories from Fat 176.7 kilocalories; Total Fat 20.7 grams; Saturated Fat 3 grams; Cholesterol 0.1 milligrams; Sodium 335.5 milligrams; Total Carbohydrate 75.4 grams; Net Carbohydrate 68.9 grams; Dietary Fiber 6.5 grams; Sugars 19.3 grams; Protein 44.9 grams
This healthy recipe came from eDiets Vegetarian Plan. If you’re interested, take our Free Diet Profile and see if this plan is right for you.
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