Whole Wheat Spaghetti With Tofu & Arugula [Bulkbites.com]

• Servings: 1
• Time: 15 minutes

Spaghetti is a fulfilling, wholegrain food item easy to make and tasty enough to crave for more. Whole wheat spaghetti is an excellent source of energy that is needed by a bodybuilder to do strenuous body training. Whole wheat is loaded with complex carbohydrate and fiber helps in releasing slow energy to blood stream and regulates blood glucose level. In this recipe whole wheat spaghetti is combined with tofu and arugula leaves to create a complete, wholesome, healthy meal. This recipe is rich in fiber, protein, good carbs and vitamins – a good match for a bodybuilder’s dietary specifications. Hot and spicy arugula leaves balanced the tofu and spaghetti‘s bland taste and paired well with both the ingredients. I love this vegetarian, quickly prepared complete meal for my lunch and dinner during summer.

Nutrition

• calories: 492
• protein: 21
• carbs: 85
• fat: 10
• saturated fat: 2.08
• polyunsaturated fat: 2.96
• monounsaturated fat: 4.2
• cholesterol: 4
• sodium: 145
• potassium: 562
• dietary fiber: 3.81
• sugars: 3.13
• vitamin a: 29
• vitamin c: 57
• calcium: 254
• iron: 4
• magnesium: 0
• complex carbs: 78.06
• other fats: 0.76

Ingredients

• 1 oz Spaghetti, whole-wheat, dry
• 1 oz HOUSE FOODS Premium Firm Tofu
• 1 cup Arugula, raw
• 1 cup chopped Cauliflower, raw
• 1 tsp Oil, olive, salad or cooking
• 1 tsp Vinegar, red wine
• 1 tbsp chopped Garlic
• 1 slice, medium Tomatoes, red, ripe, raw, year round average
• 1 dash Salt, table
• 1 tsp, ground Spices, pepper, black
• 1 tbsp Cheese, parmesan, dry grated, reduced fat

Instructions

• Prepare the spaghetti according to the package instruction. Drain and leave aside.
• Cut the tofu in cubes and crush the red pepper in small pieces.
• Heat oil in a non stick pan, add cauliflower and stir fry until brown.
• Add tofu, arugula leaves, pepper, garlic and tomatoes, stir and cook until wilted.
• Add cooked spaghetti, vinegar, salt and pepper; toss well to combine the entire flavors.
• Add parmesan cheese and cook until melt, serve hot.