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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 162.1
  • Total Fat: 6.0 g
  • Cholesterol: 7.2 mg
  • Sodium: 384.3 mg
  • Total Carbs: 19.9 g
  • Dietary Fiber: 3.3 g
  • Protein: 10.0 g

View full nutritional breakdown of Cheesy Broccoli Tofu Casserole calories by ingredient
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Cheesy Broccoli Tofu Casserole

Submitted by: ELMNOP

Introduction

This easy to make and kid friendly casserole is only 3 Weight Watchers points per serving. Each serving counts as 1 serving of vegetables, 1 serving of milk, 1/2 serving of healthy oil, and almost a full day's supply of Vitamin C. With only a 162 calories each, go ahead and have two servings! This easy to make and kid friendly casserole is only 3 Weight Watchers points per serving. Each serving counts as 1 serving of vegetables, 1 serving of milk, 1/2 serving of healthy oil, and almost a full day's supply of Vitamin C. With only a 162 calories each, go ahead and have two servings!
Number of Servings: 8

Ingredients

    1 cup instant brown rice
    2 bags 10 oz frozen chopped broccoli, thawed
    1 package of lite firm tofu
    1 can 10 3/4 oz of Campbells Heatlhy Requests Cream of Mushroom Soup (low fat and low sodium)
    4 oz Velveeta Cheese made with 2% milk
    1/4 cup of skim or 2% milk
    1/2 cup chopped onion
    2 cloves garlic
    4 tsp olive oil
    1/2 tsp black pepper

Directions

1. Preheat oven to 350 degrees F. Thaw broccoli.
2. Cube tofu and chop onion and garlic.
3. Saute tofu, onion, garlic, and oil.
4. Combine all ingredients in a bowl.
5. Coat a 2 qt. casserole dish with non-stick spray and add ingredients from bowl.
6. Bake for 45 minutes.

Makes 8 servings

Number of Servings: 8

Recipe submitted by SparkPeople user CHRIS-TINA.






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Member Ratings For This Recipe

  • LINDAHUTCH53

    Very Good
    5 of 5 people found this review helpful
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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! - 8/2/07

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  • QUETZALGIRL

    Incredible!
    4 of 4 people found this review helpful
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    My kids ate this pretty well. No real complaints which is a winner. As for me, I LOVED it! I wasn't sure if it meant one cup rice already cooked or one cup dry. I used short grain non-instant rice already cooked up and it was more like 2 cups. - 10/2/07

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  • KAFKADOG

    Good
    3 of 3 people found this review helpful
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    This was quite delicious. The only reason I probably won't make it again is that it is so filling that I barely ate any and it doesn't seem like it will reheat well. I would recommend it for a family meal. Very easy to make. I added breadcrumbs to the top. Thanks ELMNOP! - 9/3/07

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  • TIRESWNGSATRDAY

    Incredible!
    2 of 2 people found this review helpful
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    This recipe is wonderful! It was easy enough that I didn't screw it up (which is really saying something) and it was delicious! I DID trade velveeta for a combo of sharp and garlic cheddar cheeses, I left out additional garlic, and I added mushrooms :) - 6/25/10

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  • TEAMHUD

    Very Good
    2 of 3 people found this review helpful
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    Very good! I added some red pepper flakes to give it a bit more spice. - 2/28/10

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  • POUNDSBYEBYE

    Very Good
    2 of 2 people found this review helpful
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    I really liked it, first time trying tofu and not sure I cooked it right. Wasn't found of the bites of tofu but was do able. I may need to aquire a taste for it. Other then that I loved it. - 7/31/08

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  • KNOXVILLEGAL

    Incredible!
    2 of 2 people found this review helpful
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    This was great. I did make a substitution and used 2 crowns of fresh broccoli rather than the frozen. I will definitely make this again and again! - 4/8/08

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  • TURBID

    Incredible!
    1 of 1 people found this review helpful
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    Really great. I'd definitely make it again. I think the recipe could be more specific about how to combine everything (slice up the cheese? etc) but I figured it out just fine. Makes a lot of food. Yum! Also I subbed fresh broccoli and I used cooked brown rice. - 7/5/10

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  • BURNLIKESTARS

    Incredible!
    1 of 1 people found this review helpful
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    Amazing!
    My dad ate a lot of it, and he was wary of the tofu, but he loved it too - he ate about half of it! - 6/5/08

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  • ESENGER

    Very Good
    1 of 1 people found this review helpful
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    This was wonderful - I doubled the onion and garlic since I love those tastes. Next time I think I'll add a little more milk, as the rice was still a little crunchy. - 3/23/08

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  • L8DYBUG324

    Incredible!
    1 of 1 people found this review helpful
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    Yum! Delicious! My fiance was a little wary of it when I told him there was no meat, just tofu. But he loved it too! - 1/24/08

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  • JENNYASHLEIGH

    Incredible!
    1 of 1 people found this review helpful
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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! - 12/12/07

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  • MTGBBS

    Incredible!
    1 of 1 people found this review helpful
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    Great blend of flavors. Very similar to higher calorie and fat broccoli casserole I used to make. - 11/8/07

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  • OBESELADY

    Incredible!
    1 of 1 people found this review helpful
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    All I have to say is "YUM!" - 11/1/07

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  • MEGGO27

    Very Good
    1 of 1 people found this review helpful
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    I doubled the garlic, which helped kick the flavor up a notch... really good classic casserole-style comfort food! - 8/1/07

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  • MYNAMEISSMILE

    Very Good
    1 of 1 people found this review helpful
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    I also used silk instead of milk (it's all I had) and found it very delicious, and nice and creamy. It has a ton of broccoli in it for your veggie servings, and perfect as healthy leftovers for lunch the next day. - 7/30/07

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  • BESTYOU

    Incredible!
    1 of 1 people found this review helpful
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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! - 7/1/07

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  • INMOCEAN

    Incredible!
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    Delicious and easy to prepare. I substituted vegetable broth for the mushroom soup and used shredded mozarella cheese instead of velveeta, almond milk instead of cows milk. Also doubled the rice portion. Topped with salsa. - 2/18/13

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  • TRICIA577

    Very Good
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    Made this recipe the other night after looking for an "intro to tofu" recipe. This was my first time cooking with tofu and this recipe made it easy and tasty! I don't think my husband would have known it was a tofu casserole had I not told him! - 11/19/12

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  • LADYDINH

    Very Good
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    My first time really cooking with tofu. Have been searching for a recipe for a long time. I LOVE it! Great alternative to mac and cheese. Very versatile too as you can change up the ingredients. It's a hit! - 10/23/12

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  • EHUUDS

    Very Good
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    delish! - 9/9/12

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  • GREENMAEVE

    Very Good
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    I added substituted fresh broccoli and jack cheese and added mushrooms to the saute step. I microwaved the cut up broccoli for 2 minutes each for each crown and stem, this cut down the oven time. I cooked covered for 20 minutes and uncovered for the last 10 minutes. Broccoli cooked, but not mushy. - 9/1/12

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  • AERHARDT

    Incredible!
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    My kids ate this no problem. We ate this no problem. Loved it. I used a "regular" can of soup (because I didn't have the other kind on hand) and fresh broccoli. I had to add celery too because we didn't have enough broccoli. We also used grated cheese, not velveeeta, but it was very very good. - 8/17/12

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  • RUKASPOOKA

    Very Good
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    very good i think i learned the trick to tofu is to really fry it with the veggies before putting it in a casserole dish , it stays firmer that way. Excellent dish for a tofu lover, ok dish for non someone learning to like it ( spice it up or cut the amount of tofu in half for newbies) - 8/8/12

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  • ARL292

    Very Good
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    very good, and my carnivore husband enjoyed it as well! - 6/13/12

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