- 2 T. olive oil
- 1/2 c. fresh broccoli
florets
- 1/2 c. sliced yellow
and green zucchini
- 1/2 c. sliced red
pepper strips
- 1/2 c. sliced fresh
carrots
- 1/2 c. coarsely
chopped green pepper
- 1 c. fresh asparagus
tips
- Fresh chopped parsley,
garnish
- 1 pound Linguine
Sauce:
- 1/2 package (10.5
ounce) lite silken tofu
- 1 c. skim milk
(may also try soy milk, rice milk)
- 1/2 teaspoon salt
- 1/2 teaspoon dry
mustard
- 1/4 teaspoon Worcestershire
sauce
- 1/8 teaspoon white
pepper
- 3/4 c. shredded
Parmesan cheese (or try soy-parmesan cheese)
Combine all sauce
ingredients in a blender. Transfer to a microwave safe
container and heat on medium high power (80 percent) for approximately
3 minutes. Stir. Heat another 2 minutes on medium
power (50 percent). Set aside.
Prepare Linguine as
directed on package.
Sauté all vegetables
except asparagus in large skillet or wok. Steam asparagus
for 1 1/2 to 2 minutes on high in microwave. Mix all veggies
together and serve over the cooked linguini. Yield:
4-6 servings.
Serving size:
1-1/2 cups. Nutritional information per serving:
160 calories, 11 g protein, 8 g carbohydrate, 10 g total fat
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