Asparagus Alfredo Pasta Bows



8 ounces fettuccine pasta
1 pound fresh asparagus or broccoli
1 tablespoon olive oil
1 cup “Alfredo” sauce (follows)

“Alfredo” Sauce:

10 ounces soft tofu
2 tablespoons olive oil
1-1/2 tablespoons lemon juice
1 tablespoon honey
1/2 teaspoon salt
1/4 cup soy milk
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon chicken-style seasoning (see note)


Bring water for pasta to boil over high heat. Add pasta; cook until tender, 8 to 10 minutes. Drain well; pour into a wide serving bowl.

Wash asparagus or broccoli and scrape using vegetable peeler. Break off woody base of asparagus where spears snap easily; cut off tough ends of broccoli. Slice asparagus or broccoli diagonally into 1-inch pieces. Cook in a small amount of boiling water for 3 to 5 minutes or until crisp-tender. Drain well.

For the sauce, combine the tofu, oil, lemon juice, honey, salt, soy milk, garlic powder, onion powder and chicken-style seasoning in a blender container. Blend until smooth.

Prepare “Alfredo” sauce. Add “Alfredo” sauce and asparagus pieces to pasta and toss well, coating evenly. Serve immediately.

Makes 6 servings.

Nutritional information:

Per 1-cup serving: 290 calories / 4 grams total fat / 13 grams protein / 52 grams carbohydrates / 214 milligrams sodium / 3 grams dietary fiber

NOTE: Chicken-style seasoning, which you can find in some supermarkets and many natural food stores, is a combination of herbs, salt and dehydrated vegetables.