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Compliments of Diana Dyer, MS, RD

Primo Veggie Pasta

  • 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


  • 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