Tofu Spinach Quiche
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
8 ounces firm tofu, drained and chopped1.5 tablespoons olive oil, divided1/2 medium-sized onion, diced2 cloves garlic, minced1.5 bags of baby spinach, stemmed, rinsed and chopped2 tablespoons fresh dill, chopped fine or 2 tsp dried2 tablespoons fresh parsley, chopped fine or 2 tsp dried2 egg whites4 ounces reduced fat feta cheese1 ounce Parmigiano-Reggiano cheese, grated2 tablespoons pine nutsPinch ground nutmeg1 ready-made pie crust, uncooked
Cut tofu into small cubes and chop in a food processor.
Heat 1 tablespoon olive oil in a skillet over medium-high heat. Add onion and garlic and saute until onion becomes tender, about 5 minutes. Add spinach. Add remaining olive oil. Stir and cook until spinach wilts and turns bright green, about 3 minutes. Add dill and parsley. Cook about 1 more minute or until fragrant. Remove from heat and allow to cool, about 3 minutes. Cover and drain any excess liquid.
Add egg whites, feta and Parmesan cheese to food processor with tofu. Process until ingredients are well blended. Pour ingredients into skillet. Add pine nuts and nutmeg. Stir.
Preheat oven to 350 degrees Fahrenheit. Lightly coat shallow 9-inch baking dish with oil. Line dish with pie dough, trimming off excess. Prick holes in dough. When oven reaches desired temperature, place baking dish on middle rack and heat 10 minutes.
Remove baking dish from oven. Spoon quiche mix into baking dish. Return to oven 30 minutes. Quiche is done when toothpick pushed into center comes away cleanly.
Optional:
Set oven to broil. Sprinkle any excess feta and Parmesan over the top of quiche. Cook 2 or 3 minutes more until cheese begins to bubble and brown. Remove from heat and cool before serving.
Serving Size: makes 8 pieces
Number of Servings: 8
Recipe submitted by SparkPeople user LOTSACATS.
Heat 1 tablespoon olive oil in a skillet over medium-high heat. Add onion and garlic and saute until onion becomes tender, about 5 minutes. Add spinach. Add remaining olive oil. Stir and cook until spinach wilts and turns bright green, about 3 minutes. Add dill and parsley. Cook about 1 more minute or until fragrant. Remove from heat and allow to cool, about 3 minutes. Cover and drain any excess liquid.
Add egg whites, feta and Parmesan cheese to food processor with tofu. Process until ingredients are well blended. Pour ingredients into skillet. Add pine nuts and nutmeg. Stir.
Preheat oven to 350 degrees Fahrenheit. Lightly coat shallow 9-inch baking dish with oil. Line dish with pie dough, trimming off excess. Prick holes in dough. When oven reaches desired temperature, place baking dish on middle rack and heat 10 minutes.
Remove baking dish from oven. Spoon quiche mix into baking dish. Return to oven 30 minutes. Quiche is done when toothpick pushed into center comes away cleanly.
Optional:
Set oven to broil. Sprinkle any excess feta and Parmesan over the top of quiche. Cook 2 or 3 minutes more until cheese begins to bubble and brown. Remove from heat and cool before serving.
Serving Size: makes 8 pieces
Number of Servings: 8
Recipe submitted by SparkPeople user LOTSACATS.
Nutritional Info Amount Per Serving
- Calories: 186.7
- Total Fat: 12.9 g
- Cholesterol: 8.1 mg
- Sodium: 338.7 mg
- Total Carbs: 10.7 g
- Dietary Fiber: 2.4 g
- Protein: 8.0 g
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