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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

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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


  • Very Good
    5 of 5 people found this review helpful
    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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  • Incredible!
    4 of 4 people found this review helpful
    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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  • Good
    3 of 3 people found this review helpful
    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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  • Incredible!
    2 of 2 people found this review helpful
    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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  • Very Good
    2 of 3 people found this review helpful
    Very good! I added some red pepper flakes to give it a bit more spice. - 2/28/10

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  • Very Good
    2 of 2 people found this review helpful
    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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  • Incredible!
    2 of 2 people found this review helpful
    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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  • Very Good
    1 of 1 people found this review helpful
    I used fresh broccoli and 5 Laughing Cow cheese (35 cal each) wedges instead of Veelveta.

    Very Good. I will make this again. - 7/23/10

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

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

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  • Very Good
    1 of 1 people found this review helpful
    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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  • Very Good
    1 of 1 people found this review helpful
    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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  • Incredible!
    1 of 1 people found this review helpful
    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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  • So simple and so tasteful. Easy to modify - add fat free shredded cheese, mix in more spices. - 7/23/13

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  • This tasted nice FRESH, but it didn't keep so well for me, so if I were to do it again, I'd half the batch. - 7/4/13

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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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  • 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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  • 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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  • delish! - 9/9/12

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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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