Pesto Tofu Pasta

  • Time: 30 minutes
  • Servings: 3
  • Serving Size: 5.5 ounces
  • Stage: Post-Recovery

INGREDIENTS:

  • Whole-wheat pasta, uncooked - 60 grams or 2 oz (can replace with chickpea pasta if intolerant to wheat pasta)
  • Tofu, unflavored, extra firm - 120 grams
  • Olive oil - 1 tsp (5 grams)
  • Grape tomatoes - 6 to 7 medium (120 grams)
  • Mozzarella cheese, low moisture, part-skim - 1.5 oz (40 grams)

INGREDIENTS FOR PESTO:

  • Pine nuts - 1/4 cup (34 grams)
  • Basil, fresh leaves - 2 handfuls (40 grams)
  • Garlic clove - 2 meidum (8 grams)
  • Olive oil - 1 tbsp (14 grams)
  • Water - 1 tbsp (15 grams)
  • Basil, dried leaves - 1 tsp
  • Nutritional yeast - 1 tsp (for our favorite brand click here)
  • Sea salt - 1/2 tsp

INSTRUCTIONS:

  1. Cook the pasta according to instructions on the package. Drain and set aside when done.
  2. Add all the pesto ingredients to a food processor and mix until creamy. Set aside.
  3. Place a large pan in medium heat and add the remaining olive oil. Cut the tofu into small rectangles and add them to the pan once it is hot, laying them on one side. Cook for 5 minutes, then carefully flip them and cook for another 5 minutes.
  4. Once ready, cut the grape tomatoes in fourths and add them to the pan with the tofu. Reduce the heat to medium-low and cook for 1-2 minutes.
  5. Finally, add the cooked pasta, pesto and mozzarella to the pan. Mix thoroughly until everything is nicely coated and cook for one more minute. Serve and enjoy!

*Note: Divide equally by the listed number of servings. Stays fresh in the refrigerator for up to 4 days. We used penne pasta because it goes well with the pesto but you can use any kind of pasta as long as it is whole-wheat.

NUTRITION FACTS per serving:

  • Calories 310
  • Protein 14.5 grams
  • Carbs 20 grams
  • Fat 20 grams
  • Fiber 4 grams
  • Sugar 1 grams
  • Iron 13% DV
  • Calcium 19% DV
  • Sodium 12% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Pestos are a great way to consume leafy greens. Basil is the classic ingredients in a pesto, which, like many other greens is high in iron.

Tags: low-carb, soy-free, high-protein, gastric sleeve, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.