Total Choice Mushroom & Pasta Alfredo

Yield: 4 servings
Calories: 390
Theme: Lunch
Rating:  This recipe has not been rated

This meal has all the flavors of a homestyle Italian dish, with much few calories and carbohydrates. Enjoy the creamy taste of alfredo without feeling guilty about it indulging on a comfort food favorite. Get the complete Total Choice Plan here.


  • 2 cups soy milk
  • 4 oz Idaho potatos, peeled and fine grated using box grater (about 1 small potato)
  • 1/2 tsp salt
  • 1/8 tsp coarse ground black pepper
  • 6 oz dry farfalle pasta
  • 1 tsp extra virgin olive oil
  • 16 oz Shiitake mushrooms, de-stemmed and julienned
  • 1/4 tsp coarse ground black pepper
  • 1/4 tsp salt
  • 2 tsp extra virgin olive oil
  • 8 oz onion, finely diced
  • 1 tbsp fresh garlic, finely chopped
  • 1 tbsp fresh parsley, chopped (optional, for garnish)


Procedure for sauce:

In a small sauce pan, add soy milk, potato, salt and pepper and heat on low flame.

Whisk frequently until milk begins to thicken.

Remove from heat and set aside.

Procedure for pasta:

Bring a pot of water to a boil and cook pasta until al dente, remove, strain, rinse and set aside in bowl covered with plastic wrap.

While pasta is cooking, in a 12-inch saute pan on low flame, heat oil, mushrooms, salt and pepper.

Saute slowly for about 5 minutes until mushrooms are tender. Remove from pan and set aside.

Using the same skillet, add 1 tsp oil and saute onions on medium heat until golde.

To cook garlic, make a well in the middle of the pan, add other tsp of oil and cook until fragrant and mix together.

Add mushrooms and sauce and heat until hot.

Stir in pasta and heat through.

Serve and garnish with parsley, if desired.   

Makes 4 servings; Serving size: 1 1/4 cups

Calories: 390, Sodium: 580 mg, Sugars:8 g, Cholesterol: 0 mg, Saturated fat: 2 g, Fiber: 7 g, Protein:14 g, carbohydrate: 55 g

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This recipe was recently featured in The Total Choice: Customized Meal Plans for Weight Loss.

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