Artichoke Spinach Alfredo Pasta


My husband wanted to go vegetarian for a bit to clean out the ol’ pipes. I tend to get a bit queasy around meats, even after transplant, so you’ll get no complaints from me! The kicker for us is that I need to get a ton of protein in for my Muscle Man, so the lentil pasta is a good choice, along with adding tofu and Greek yogurt.

You may be thinking, “this is too weird for me” but trust me, it’s DELICIOUS! You’ll be so happy that I’ve given you a healthy and TASTY alternative to Alfredo sauce, that you’ll literally jump for joy.

Green lentil pasta is really starchy and bitter if you don’t rinse the pasta, so don’t skip the rinse. Also, don’t cook this pasta in the microwave. It marinates the bitterness in. ps-I learned this the hard way.

I realize this is above my usual sodium intake, so if you need to reduce it, I would take out an ounce or two of cheese or use half the canned artichokes or both. Also, my parmesan is 55 mg sodium per 1/4 cup. Always read labels!!!


Artichoke Spinach Alfredo Pasta
1 – 3 oz – bag green lentil penne (GF)
1 Tbsp. EVOO
2 – 4 cloves garlic, minced
4 oz. mushrooms, sliced
1/2 med. onion, minced
1 can artichoke hearts, drained, rinsed & chopped
9 oz package frozen spinach, thawed, with juices squeezed out or 8 oz. fresh spinach, chopped
1/2 block extra firm tofu, minced or crumbled small
2 Tbsp. flour
1 c. low sodium vegetable broth
1 c. 0% plain Greek yogurt
3 oz. shredded parmesan
5 oz. shredded cheddar

Cook penne according to the directions. Drain and rinse well. Lentil Pasta is super starchy, so rinsing is essential in order to get rid of a somewhat bitter taste.

In a large skillet, heat EVOO on medium heat. Saute garlic, onions, artichoke hearts and mushrooms. Add spinach and stir until just wilted.
Add flour and stir for a minute to get lumps out. Turn off heat.
Stir in vegetable broth. Add Greek yogurt and stir until smooth.
Add cheeses. Pour over pasta and stir well.

Serve immediately and sprinkle parm and green onion. Add pepper to taste.

Nutrition Info per serving

Cals 478
Fat 16 g
Chol 33 mg
Sodium 542 mg
Carbs 50 g
Protein 33.3 g

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