| Amount | Ingredient | Ingredient Type |
| 2 tablespoons | light butter spread | |
| 1/4 teaspoon | white pepper | |
| 3/4 cup | fat free cottage cheese | Dairy (3 cups, 1.5oz cheese = 1 cup milk) |
| 2 tablespoons | fat free cream cheese | Dairy (3 cups, 1.5oz cheese = 1 cup milk) |
| 3 tablespoons | Parmesan cheese | Dairy (3 cups, 1.5oz cheese = 1 cup milk) |
| 2 tablespoons | Romano cheese | Dairy (3 cups, 1.5oz cheese = 1 cup milk) |
| 1/4 teaspoon | garlic powder or one small clove garlic | Vegetables (3 cups) |
| 2 | large roasted red peppers, canned or fresh | Vegetables (3 cups) |
| 3/4 cup | soft tofu | Vegetables (3 cups) |