A creamy pasta dish ready in minutes? It’s possible with this quick and lightened-up version of Alfredo pasta—flavourful and satisfying! Made with soft tofu, a hint of light cream cheese, and a splash of lemon, the sauce is rich and creamy while staying light. A dietitian-approved solution that’s perfect for busy weeknights. For even more quick and balanced ideas, check out our 7 Dinner Ideas For Busy Weeks.
Preparation
10
min
Cooking
15
min
Servings
4
Nutrition Facts (per serving)
Calories
410
Fat
10
Carbohydrates
50
Fibre
6
Protein
29
Sodium
390
Ingredients
- 8 oz (225 g) whole wheat spaghetti (or other pasta of choice)
- 1 tsp (5 ml) olive oil
- 1 yellow onion, chopped
- 1 bark (227 g/8 oz) mushrooms, diced
- 10 oz (300 g) cooked shrimp, thawed (or other protein of choice)
- 1 block (300 g) soft tofu
- ½ cup (125 ml) light cream cheese
- 1 garlic clove, minced (or 5 ml / 1 tsp)
- 1 tbsp (15 ml) lemon juice
- ½ tsp (2.5 ml) onion powder
- Pepper and salt, to taste
- Grated Parmesan (optional), for serving
Preparation
- In a large pot of boiling water, cook the pasta according to package directions. Drain and set aside.
- In a non-stick skillet, heat the oil over medium heat. Cook the onion for 3 to 4 minutes. Add the mushrooms and cook for 5 minutes or until golden. Add the shrimp near the end and reduce the heat to low.
- In a blender, combine the tofu, cream cheese, garlic, lemon juice, and onion powder. Blend until smooth. Season with salt and pepper.
- Add the pasta and vegetables to the skillet. Pour in the sauce and mix well.
- Heat for 2 to 3 minutes, stirring gently, until hot. Serve with Parmesan, if desired.
Notes
Keeps for 3 days in the refrigerator or 3 months in the freezer.
Note: This recipe is easy to adapt to what you have on hand. Swap the shrimp for tofu or chicken, and vary the vegetables with zucchini, broccoli, or others of your choice.
