Tofu Broccoli Quiche
- Number of Servings: 8
Ingredients
1 (9 inch) deep dish unbaked pie crust1 pound frozen broccoli florets1 1/2 cups onion, finely minced3 cloves garlic, minced6 ounces mushrooms, chopped14 ounce LIGHT firm tofu, drained & patted dry1/2 cup skim milk1 Tablespoon Dijon mustard¼ cup egg whites 2 teaspoons salt1/4 teaspoon Fresh ground nutmeg1/2 teaspoon ground red pepper1/8 teaspoon black pepper, or to taste3 tablespoon fresh parsley, minced1/4 cup grated Parmesan cheese½ cup Kraft fat free shredded cheddar cheese
1. Preheat oven to 400 degrees F. Bake pie crust in preheated oven for 10 to 12 minutes. (If you are using the kind of crust you unroll and put into a pie pan, make sure to poke the crust with a fork generously, to prevent bubbling. I put my crust into a 9" spring form pan since the recipe makes a lot of filling. The springform allows for more room!).
2. Steam broccoli and chop.
3. Over medium-high heat, saute onion 3-5 minutes, add garlic and cook 30 seconds more.
4. In a blender combine 3/4 of the sauteed onions/garlic, tofu, milk, mustard, whites, salt, nutmeg, ground red pepper, black pepper, and Parmesan cheese; process until smooth.
5. Reheat pan over high heat and sautee chopped mushrooms with a little salt.
6. In a large bowl combine tofu mixture with broccoli, rest of the onion mixture, mushrooms, parsley, and cheddar cheese. Pour into pie crust and even out.
5. Bake in preheated oven for 35 to 45 minutes. Let stand for 5 minutes before serving.
Number of Servings: 8
Recipe submitted by SparkPeople user KAIAHZMAHM.
2. Steam broccoli and chop.
3. Over medium-high heat, saute onion 3-5 minutes, add garlic and cook 30 seconds more.
4. In a blender combine 3/4 of the sauteed onions/garlic, tofu, milk, mustard, whites, salt, nutmeg, ground red pepper, black pepper, and Parmesan cheese; process until smooth.
5. Reheat pan over high heat and sautee chopped mushrooms with a little salt.
6. In a large bowl combine tofu mixture with broccoli, rest of the onion mixture, mushrooms, parsley, and cheddar cheese. Pour into pie crust and even out.
5. Bake in preheated oven for 35 to 45 minutes. Let stand for 5 minutes before serving.
Number of Servings: 8
Recipe submitted by SparkPeople user KAIAHZMAHM.
Nutritional Info Amount Per Serving
- Calories: 214.4
- Total Fat: 11.2 g
- Cholesterol: 6.5 mg
- Sodium: 883.7 mg
- Total Carbs: 19.6 g
- Dietary Fiber: 3.2 g
- Protein: 10.4 g
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