tofu alfredo;
A delicious and light pasta alfredo using blended silken tofu as a base for the alfredo sauce. Lightened up and packed with protein for a healthy, guilt-free twist on a classic!
Oven Temp: -
Servings: 4
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Ingredients
tofu pasta alfredo;
- 8 oz whole-grain fettuccini or spaghetti for an extra boost of protein, look for a protein pasta
- 3 cups broccoli florets
- 2 Tbsp butter
- 1 onion finely chopped
- 3 cloves garlic minced
- 12 oz soft silken tofu
- 1 cup chicken broth
- 1½ tsp chicken boullion (approx ½ cube, if using cubes)
- ⅓ cup freshly grated Parmesan cheese divided
- ½ tsp fresh-ground black pepper
- ¼ cup sundried tomato strips if in oil, well drained
- ¼ cup fresh basil, julienned or cut into strips optional (or 1 teaspoon dried)
blackened chicken;
- 1 lb chicken breast
- ½ tsp chili powder
- ½ tsp cumin
- 1 tsp garlic powder
- ½ tsp salt
- pinch black pepper
- 1 Tbsp olive oil (or oil of choice)
Instructions
tofu pasta alfredo;
- Cook the pasta until al dente according to package directions. Reserve ½ cup of the cooking liquid.
- Steam the broccoli over boiling water for 2 to 3 minutes until tendercrisp, drain, and set aside.
- In a large skillet, melt the butter over medium heat. Add the onion and sauté for about 5 minutes or until soft. Add the garlic and sauté for 1 minute.
- While the onion is cooking, add the tofu to a food processor or blender and blend until creamy and smooth. Add the chicken broth and 1½ tsp chicken boullion and process until well mixed. Stir in ¼ cup of the Parmesan cheese.
- Once onions are soft, pour the tofu cream into the skillet with the onions and garlic. Sprinkle in the pepper, add the sundried tomatoes, and simmer until hot and the flavors are well combined, 2 to 4 minutes.
- Stir in the broccoli and basil and remove from the heat.
- Add the sauce to the pasta, to taste, and toss to combine, thinning with a small amount of the pasta water, if necessary, to coat well.
- Sprinkle with the remaining Parmesan and serve immediately.
blackened chicken;
- Mix together all spice ingredients and stir to mix evenly.
- Pat dry the chicken breasts and sprinkle the spice mixture over the chicken. Rub into the meat.
- Add 1 Tbsp of olive oil (or oil of choice) to a medium sized skillet or pan. Once the oil has heated and is shimmering, add the chicken breast. Cook until cooked through. It may depend on the thickness of your chicken breast, but start with 3-5 minutes each side and check doneness periodically.
- Remove the chicken from the skillet and allow to rest 1-2 minutes. Slice into strips and serve with the tofu pasta alfredo.
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