Speed: Variable to High
Time: 3 to 4 minutes

Ingredients

3/4 cup soft tofu

3/4 cup fat free cottage cheese

2 tablespoons fat free cream cheese

1/4 teaspoon garlic powder or one small clove garlic

3 tablespoons Parmesan cheese

2 tablespoons Romano cheese

2 tablespoons light butter spread

1/4 teaspoon white pepper

2 (330 g) large roasted red peppers, canned or fresh

Place all ingredients in Vita-Mix container in order listed. Secure 2-part lid. Select VARIABLE, speed #1. Turn on machine and quickly increase speed to #10; then to HIGH. Run for 3 to 4 minutes until heavy steam escapes through lid opening. Pour over whole fetuccine.

What Makes Soy So Good For Me?

Did you know that soy is a natural hormone balancer? Soy acts like a kinder and gentler natural source of estrogen in women and increases a person’s HDL cholesterol ( the so-called “good cholesterol”). The higher the HDL cholesterol the lower the risk of heart attacks. A growing body of evidence shows that the humble legume’s beneficial component is the isoflavones. Experts say 30 to 50 milligrams of isoflavones a day is a sensible goal, so make sure the form of soy you are eating contains isoflavones. The alcohol extraction of soy protein concentrates and isolates used in some products can remove as much as 90% of the isoflavones.

How Can I Begin to Incorporate Soy in My Diet?

Start by shopping around for a soy food or beverage you like, then pick it up every time you buy groceries and make it a part of your weekly routine. Try filling your flour jar with soy. You can substitute soy flour for one-third of wheat flour in recipes. (See Soyberry Muffins recipe.) Try snacking on dry-roasted soy nuts. They make a wonderful snack and save you 23 calories and 3 grams of fat compared to potato chips. Doctors recommend eating one serving of soy a day. One serving equals ˝ cup of tempeh, 1 cup of soymilk, 3 tablespoons of roasted soybeans, or a soy protein bar. It only takes one serving a day to make a difference!

Health Classification: Low Fat, Low Carb, Low Sodium, Low Cholesterol, Heart Healthy, Vegetarian

Meal Type: Sauces

Nutrition Facts Serving Size 1/2 cup (120 mL) Amount Per Serving Calories 63   % Daily Value* Total Fat 3g Saturated Fat 1g Cholesterol 6mg Sodium 130mg Potassium 106mg Total Carbohydrate 3g Dietary Fiber 1g Sugars 2g   Protein 6g   Vitamin A 27% Vitamin C 52% Calcium 8% Iron 2% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on you calorie needs:   Calories: 2000 2500 Total Fat Less than 65g 80g Sat Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Total Carbohydrate   300g 375g Dietary Fiber   25g 30g Calories per gram: Fat 9 Carbohydrate 4 Protein 4