Cheesy Broccoli Tofu Casserole
(60)
  • Minutes to Prepare:
  • Minutes to Cook:
  • Number of Servings: 8
Ingredients
1 cup instant brown rice2 bags 10 oz frozen chopped broccoli, thawed1 package of light firm tofu1 can 10 3/4 oz of Campbell's Heatlhy Requests Cream of Mushroom Soup (low fat and low sodium)4 oz Velveeta Cheese made with 2% milk1/4 cup of skim or 2% milk1/2 cup chopped onion2 cloves garlic4 tsp olive oil1/2 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
Servings Per Recipe: 8
Nutritional Info Amount Per Serving
  • Calories: 162.5
  • Total Fat: 6.0 g
  • Cholesterol: 7.2 mg
  • Sodium: 385.0 mg
  • Total Carbs: 20.0 g
  • Dietary Fiber: 3.3 g
  • Protein: 10.1 g

Member Reviews
  • LINDAHUTCH53
     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
  • MICHIGANHIKER
     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
  • KAFKADOG
     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
  • NERDJOCK
     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
  • CD2221311
     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
  • TEAMHUD
     Very good! I added some red pepper flakes to give it a bit more spice. - 2/28/10
  • POUNDSBYEBYE
     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
  • KNOXVILLEGAL
     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
  • CD13582642
     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
  • CD3944128
     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
  • BURNLIKESTARS
     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
  • ESENGER
     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
  • L8DYBUG324
     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
  • JENNYASHLEIGH
     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
  • MTGBBS
     Great blend of flavors. Very similar to higher calorie and fat broccoli casserole I used to make. - 11/8/07
  • OBESELADY
     All I have to say is "YUM!" - 11/1/07
  • MEGGO27
     I doubled the garlic, which helped kick the flavor up a notch... really good classic casserole-style comfort food! - 8/1/07
  • MYNAMEISSMILE
     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
  • BESTYOU
     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
  • AZMOMXTWO
     thank you - 5/11/21
  • AHEARDA
     Very good but prefer more seasoning. I added Kala Namak Salt. - 4/25/21
  • NASFKAB
     Great idea - 4/2/21
  • 4CONNIESHEALTH
     Very healthy, tasty too. - 1/14/21
  • FISHGUT3
     thanks - 3/16/20
  • SRIVERS1
     This was so good. It is so Yummmy! - 1/26/20



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