Pesto Tofu Pasta

Health score
21%
Pesto Tofu Pasta
100 min.
8
405kcal

Suggestions

Ingredients

  • cup olives black sliced
  • tablespoon capers 
  • sprig basil fresh
  • sprig basil fresh
  • pound mushrooms fresh coarsely chopped
  • pound mushrooms fresh coarsely chopped
  • cups milk 
  • tablespoons olive oil 
  • 0.3 cup parmesan cheese grated
  • 1.2 ounce basil pesto 
  • servings salt and pepper to taste
  • pound rotini pasta 
  • 16 ounce tofu firm cubed drained

Equipment

  • bowl
  • frying pan
  • paper towels
  • pot

Directions

  1. Bring a large pot of lightly salted water to a boil. Stir in spiral pasta, and cook for 8 to 10 minutes or until al dente; drain.
  2. In a medium bowl, blend 1/4 cup olive oil, milk, and pesto sauce mix.
  3. Heat 2 tablespoons olive oil in a medium skillet over medium heat.
  4. Place tofu in the skillet, and season with salt and pepper. Cook and stir until evenly browned.
  5. Remove from heat, and drain on paper towels.
  6. Place mushrooms into the skillet, and cook about 5 minutes. Stir in the olives, capers, and 2 tablespoons Parmesan cheese.
  7. Mix in the tofu and pesto sauce. Continue cooking about 5 minutes before serving over the rotini. Top with remaining Parmesan cheese and basil.

Nutrition Facts

Calories405kcal
Protein18.74%
Fat31.11%
Carbs50.15%

Properties

Glycemic Index
37.38
Glycemic Load
19.05
Inflammation Score
-4
Nutrition Score
17.202174031216%

Flavonoids

Luteolin
0.1mg
Kaempferol
1.31mg
Quercetin
1.73mg

Nutrients percent of daily need

Calories:404.9kcal
20.24%
Fat:14.23g
21.89%
Saturated Fat:3.22g
20.1%
Carbohydrates:51.62g
17.21%
Net Carbohydrates:47.56g
17.29%
Sugar:7.1g
7.89%
Cholesterol:10.38mg
3.46%
Sodium:613.79mg
26.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.29g
38.57%
Selenium:48.8µg
69.71%
Vitamin B2:0.59mg
34.58%
Manganese:0.59mg
29.27%
Phosphorus:287.16mg
28.72%
Copper:0.55mg
27.62%
Vitamin B3:5.18mg
25.88%
Vitamin B5:2.18mg
21.85%
Calcium:205.9mg
20.59%
Potassium:593.33mg
16.95%
Fiber:4.07g
16.27%
Magnesium:51.18mg
12.8%
Vitamin B6:0.24mg
12.22%
Vitamin B1:0.18mg
12.12%
Iron:2.16mg
12%
Zinc:1.79mg
11.93%
Vitamin E:1.28mg
8.53%
Folate:30.75µg
7.69%
Vitamin B12:0.42µg
6.95%
Vitamin A:305.65IU
6.11%
Vitamin D:0.91µg
6.09%
Vitamin K:4.96µg
4.72%
Vitamin C:2.51mg
3.05%
Source:Allrecipes