Thursday, April 14, 2011

Brooke Cooks - Veggie Filled 100 Calorie Pasta

These past few weeks, I have been trying to incorporate extra fruits and veggies into all of my meals.  This delicious pasta makes a great lunch, plus it is really filling and loaded with good-for-you veggies.  At barely 100 calories, this dish is perfect for adding your favorite protein and a great side.  I like to have a Quorn vegetarian "chicken" patty mixed in for protein, plus an apple and a piece of cheese on the side.


  • 1 package Tofu Shirataki (or other type of Shirataki noodle)
  • 1/2 cup chopped fresh asparagus
  • 1/4 cup frozen peas
  • 1/2 tsp chopped garlic
  • 3/4 cup fresh mushrooms


Drain and thoroughly rinse tofu shirataki.  I also like to cut it up using kitchen scissors, because the noodles are really long.

Bring a small saucepan of water to boil.  Add tofu shirataki, asparagus, and peas.  Cook for about four minutes, or until asparagus is tender.  Drain and set aside in colander.

In saucepan, saute garlic and mushrooms with a tablespoon of water until mushrooms are soft.  Add tofu shirataki, asparagus, and peas to the mushrooms and cook for an additional minute to reduce the water (tofu shirataki noodles tend to be watery).

I like to sprinkle with salt, but low sodium soy sauce also adds a really nice flavor to this dish.  It also tastes great with a little cream cheese mixed in or shredded cheese sprinkled on top.  Enjoy!!

tofu shirataki = 40 calories
asparagus = 15 calories
peas = 25 calories
mushrooms = 22 calories

1 serving = 102 calories

Make sure to add protein as well as a side (a small salad, an apple, some carrots, a bowl of soup, some sushi, etc.) to make this a more complete meal.  Like I mentioned above, Quorn vegetarian "chicken" patties go great with this; I toast one for two full cycles, cut it up, and serve it on top of the pasta.  My favorite sides are either an apple and a piece of cheese or a Greek yogurt.


Unknown said...

Ooh this is just my sort of thing, yummy!

Ice Queen said...

That is a great recipe. Now, if I could just find tofu shirataki noodles in my podunk town, I would be set. :)

Thank you for sharing this and I will keep it in mind, if or when I find the noodles.

Unknown said...

Thanks Lucy! I hope you get a chance to try it :)

Ice Queen, so good to see you! They are SO hard to find, aren't they? I spent years requesting them before my local health food store finally got them (I am still always afraid I'll go in there and they will be gone!). I used to order mine from Low Carb You ( because the shipping wasn't bad. A ten pack is $30 though, so $3/bag plus shipping online, but I pay around $1.60 a bag at my local store, so it is not cheap to buy it online :( I hope eventually you will be able to find some near you! It seems like they are starting to catch on - I assume I'm not the only one buying them at my health food store! haha.

1xellus1 said...

looks delicious! Thanks so much for sharing. :O)

love4laqcuer said...

mmm looks great!

KarenD said...

This looks great! Though by the time I got done adding cheese on top, I'm sure the calories would triple at least. :)

Zsara Louise said...

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Pest Control Miami FL said...

ooh so great looks spicy i want to have it all can i?........

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