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Nutrition Facts
Servings Per Recipe: 8
Serving Size: 1 serving
Amount Per Serving
  • Calories 162.1
  • Total Fat 6.0 g
  • Saturated Fat 1.5 g
  • Polyunsaturated Fat 1.1 g
  • Monounsaturated Fat 1.9 g
  • Cholesterol 7.2 mg
  • Sodium 384.3 mg
  • Potassium 352.6 mg
  • Total Carbohydrate 19.9 g
  • Dietary Fiber 3.3 g
  • Sugars 2.7 g
  • Protein 10.0 g
  • Vitamin A 35.5 %
  • Vitamin B-12 15.4 %
  • Vitamin B-6 7.6 %
  • Vitamin C 82.7 %
  • Vitamin D 15.7 %
  • Vitamin E 22.4 %
  • Calcium 24.4 %
  • Copper 2.0 %
  • Folate 17.3 %
  • Iron 8.4 %
  • Magnesium 3.6 %
  • Manganese 11.8 %
  • Niacin 1.8 %
  • Pantothenic Acid 2.1 %
  • Phosphorus 12.9 %
  • Riboflavin 5.7 %
  • Selenium 2.4 %
  • Thiamin 4.0 %
  • Zinc 2.1 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories in Cheesy Broccoli Tofu Casserole

View the full Cheesy Broccoli Tofu Casserole Recipe & Instructions
Submitted by: ELMNOP

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Cheesy Broccoli Tofu Casserole

39 calories of Instant Brown Rice, Jewel (1/2 cup dry), (0.13 cup)

30 calories of Velveeta w/ 2% Milk, (0.50 oz)

22 calories of Healthy Request Cream of Mushroom Soup, (0.16 cup)

21 calories of Broccoli, frozen, (0.25 package (10 oz))

20 calories of Lite Firm Tofu, Nasoya, organic (1 serving= 79g= 1/4 pkg), (0.50 serving)

20 calories of Olive Oil, (0.50 1tsp)

4 calories of Onions, raw, (0.07 cup, chopped)

4 calories of Milk, 2%, with added nonfat milk solids, without added vit A, (0.03 cup)

1 calories of Pepper, black, (0.07 tbsp)

1 calories of Garlic, (0.25 cloves)


Nutrition & Calorie Comments  

So simple and so tasteful. Easy to modify - add fat free shredded cheese, mix in more spices. Submitted by:
ASTALANYA

(7/23/13)
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I am not a fan of Velveeta or mushrooms, so I subbed in grated sharp cheddar and low fat/sodium cream of chicken soup, and fresh broccoli. It is very good and quite filling, but it definitely needs more spices. I doubled the garlic, added garlic powder and more pepper and still felt it needed more. Submitted by:
RAVEN_X13

(6/20/11)
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The tofu texture mixes in well with the rice. I subbed the velveta with shredded low fat cheddar cheese and added 1/8cup of greek yogurt to give it a little more creamy-ness. I really enjoyed eating it. If you dont care for tofu you could sub chicken or just take it out. Any way you do it its good! Submitted by:
RAINYYSUNSHINE

(2/14/11)
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Use 60 gms sharp cheddar for similiar calorie count. Parboil fresh broccoli and use 1.3 cups already cooked rice. Could use some seasonings to jazz it up a bit. Submitted by:
MARYELLEN301

(2/3/11)
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My 11 year old daughter loves Tofu...she loved this. i made some modifications based on her preferences and what i had handy....I used cooked non-instant brown rice, fresh broccoli, shredded cheddar cheese and Campbell's Tomato (low sodium) soup instead of mushroom. She was thrilled with it! Submitted by:
HKHEGADORN

(1/7/09)
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Next time will add some more seasoning of some sort, but pretty good since I'm not a casserole eater and have never liked broccoli. Added some sour cream to my bowl to up my calories for the day and that helped. Submitted by:
4565S568SDS

(6/26/08)
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This was great! It was my fist time ever using tofu. To me it kind of seems more like a side item though. It's super tasty, filling, and low in calories so I love it! Submitted by:
JENNYASHLEIGH

(12/12/07)
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Great blend of flavors. Very similar to higher calorie and fat broccoli casserole I used to make. Submitted by:
MTGBBS

(11/8/07)
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Very healthy, very filling, and tasty. Satisfies the "comfort food"craving without cramming in fat and calories. I used veggie cheese - yum! Submitted by:
LINDAHUTCH53

(8/2/07)
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LOVED IT! used silk light soy milk and added a little fiber one cereal...Amazing, will make it again! Thanks CHRIS-TINA! Submitted by:
BESTYOU

(7/1/07)
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